Wednesday, April 29, 2009

RECIPE: SARAH'S SMOOTHIE - CRUNCHY PB&J

This smoothie is so tasty, I decided it needed its own entry as an Official Recipe! It's very filling, refreshing, and altogether delightful!

CRUNCHY PB&J SMOOTHIE, by Sarah

1 c. plain non-fat yogurt
1/2 serving mixed berries, still frozen
2 T. crunchy peanut butter, or to taste
1/4 c. Grape Nuts cereal
skim milk, to achieve desired consistency 

Blend all ingredients in blender or food processor. Dang, it's delicious! Obviously, you could adjust the ingredients to suit your supplies, but I think that the yogurt, peanut butter and Grape Nuts are mandatory. The type of fruit you use, as well as any additions you'd care to make, are optional. :) 

CAUTION: This smoothie could seriously become habit-forming!

JOURNAL ENTRY: DAY 44, PART DEUX

OK. As Sarah pointed out in her comment below, I got so carried away with my venting about Trader Joe's that I forgot to finish my journal entry! Oops! Here is the rest of my consumption for yesterday (Tuesday):

SNACK
1 Fuji apple with peanut butter

LUNCH
whole wheat quesadilla with cheese and pine nuts

forgot supper (see note above)

SNACK
toasted pita pocket with light cream cheese

Tuesday, April 28, 2009

RECIPE: SARAH'S HEALTHY TOSTADAS













These look and sound amazing! Can't wait to try them!! I have permission from the Chef to publish this recipe here. Enjoy!

SARAH’S HEALTHY TOSTADAS

Ingredients (for 6 servings):
12 corn tortillas (4'')
2 avocados
1 sweet potato
1 10 oz bag frozen cut spinach
1 16 oz bag frozen corn
1 15 oz can black beans, drained and rinsed
1 jar salsa

1. Bake sweet potato. You can do this a couple of hours before you plan on eating, or the night before. After it's cooled a bit, remove skin and cut into bite-size pieces.

2. Toss the sweet potato, spinach, corn, and black beans into a skillet and cook until heated through. This makes about six 1 cup servings of what I call 'black bean-sweet potato-corn-spinach filling' (I'm so creative with my titles)

3. Spray a skillet with Pam, place 2 corn tortillas in skillet, and cook on medium high heat. Before you turn them, give another quick spray of Pam. Keep an eye on them and turn a couple of times to ensure even cooking and prevent burning. Cook until crisp (~5 min).

4. Divide 1/3 of an avocado between the two tortillas and scoop 1/2 cup of the bb-sp-c-s filling onto each tortilla, mashing down and spreading evenly. Top off each tostada with 2 T of salsa. Season with salt and pepper to taste. Voila!

Nutritional information for 2 tostadas:

Calories 423
Fat 11.1 g
Sodium 146.6 mg
Carbohydrates 68.3 g
Dietary fiber 12.5 g
Sugars 13.3 g
Protein 12.1 g
Vitamin A 160% DV
Vitamin C 35% DV
Calcium 10% DV
Iron 17% DV

JOURNAL ENTRY: DAY 44

OK, so it's so hot in my apartment that I took a nap this evening at 6. Woke up when the dog casually mentioned that he'd like to go outside ... at 8:30!! Holy mackerel. So I took him out, then came in and putzed around on the computer... now it's 9:30 PM, and I realize that I forgot to eat supper. I realized it because suddenly I'm hungry! My long nap notwithstanding, I would like to go to bed at a reasonable hour, and I don't dare eat this close to lying-down time, or the Evil Acid will get me!! :(

Anyway, here is what I ate today:

BREAKFAST
Sarah's Great Smoothie Idea:
1 c. plain non-fat yogurt
1/2 serving mixed berries, still frozen
2 T. crunchy peanut butter*
1 banana (my own addition -- it was getting pretty soft and needed to be eaten)
1/4 c. Grape Nuts cereal

Tossed it all into my mini processor and out came the most delectable smoothie EVER. Cool and refreshing with just the right amount of crunch! YUMMMMM.

*Side commentary about the peanut butter. Back in the early days of this blog, Rachel suggested to me an affordable alternative to Whole Foods' expensive natural peanut butter: Smucker's Natural Peanut Butter, which I tried, and LOVED.

This last Sunday I decided to try Trader Joe's here in Alexandria. First, I would like to say that I did not like the store as much as I thought I would. Maybe it's just that particular store in swanky Old Town, but the prices weren't that great, every other package of fresh strawberries had several moldy ones in there (ew!), and the store doesn't carry sesame seeds OR tahini!! I asked three different employees (because I couldn't believe the first two negative responses!), and they all said nope, don't carry sesame seeds. Don't carry tahini. Whaa?? Found 'em both at my little McGruder's. Figures.

ANYway, I bought some Trader Joe's natural peanut butter, and it doesn't have nearly the flavor and crunch of Smucker's. Same ingredients, btw: peanuts, salt. Period. Smucker's does have more sodium, 120 mg vs. TJ's 45, but TJ's is more soupy, too, after rigorous stirring and refrigeration, it's still soupy, and you can get whole spoonfuls without ANY chunks of nuts, which makes me sad. :(

And that's my unsolicited review of Trader Joe's AND their peanut butter.


Monday, April 27, 2009

JOURNAL ENTRY: DAY 43

OK, in an effort to make up for the last three days of being incommunicado, I am filing today's journal early!

I sincerely apologize for lapse, and for making people worry. I did have a particularly sucky weekend, and in True Fitzgerald Form, retreated into my cave instead of reaching out for support. I have been shown the unwisdom of this form of action by my three fab daughters; I will try to learn from this experience.

So today I did better, although the heat in my apartment contributes to my laziness -- I simply don't feel like spending any time in the kitchen! The weather is supposed to cool off on Wednesday; bring on the thunderstorms if it means a cool breeze through this hothouse!! (Just took Bodhi outside, and when we walked to the western edge of my building, this glorious cool and refreshing breeze lifted my sticky hair from my neck and felt absolutely amazing. Unfortunately, that breeze is nowhere to be found in my part of the building. :(

OK, here are today's notes:

BREAKFAST
1 c. yogurt
1/4 c. granola
1 banana

SNACK
1/2 stuffed sandwich, with most of the bread pulled off and discarded - WAY too much dough around those veggies!!

LUNCH
the other 1/2 stuffed sandwich, again pulling almost all of the bread off of it... the filling was really all I was interested in.

SNACK
1 whole wheat tortilla, toasted
1/2 avocado smashed on top

I realize that was a hefty snack, but I guess it's better than a candy bar, which is what I was craving. I have to admit, if I'd had the cash (or change) on me, I might have succumbed, even after feeling like pond scum over the weekend for my indulgences.

SUPPER
1 c. corn flakes
3/4 c. non-fat milk
1 oz mixed nuts, low salt
1 banana

I may try and use my mini-food-processor in the morning to make myself a smoothie for breakfast... cool and fruity and delicious... I wonder if that will work? I may have to make it in batches... it's a pretty small container on the processor.

Anyway, that's it for today. Heading for bed with no food to digest while my body is trying to rest. Yay! I really need to dig out Deepak's Perfect Health book again... he's got such great tips for a healthy lifestyle. When I do, I'll share what seems useful.

JOURNAL ENTRY: DAY 42

For Sunday, 4/26:

BREAKFAST
none

LUNCH
2 whole wheat pita pockets (small)
1/2 avocado
1/2 cucumber
2 oz Light Muenster cheese
tahini
sprouts

SUPPER
7 corn tortillas, fried in oil and topped with shredded cheddar cheese and salt

SNACK
1 English muffin with Smart Balance

SNACK
1 Sandwich Thin with light cream cheese

SNACK
1 whole wheat tortilla, toasted, with Smart Balance

SNACK
1 Baby Ruth candy bar

JOURNAL ENTRY: DAY 41

For Saturday, 4/25

BREAKFAST
1 c. low-fat cottage cheese
1 serving strawberry/mango/pineapple mixture
1 t. ground flax seed
1 English muffin
1 T. peanut butter

SNACK
1 Fuji apple
1 wedge Laughing Cow Lite Swiss

LUNCH
1 c. tabbouleh
1/2 cucumber, dipped in hummus
1/2 Arnold Sandwich Thins bun

SUPPER
1 1/2 Sandwich Thins buns
Turkey Sloppy Joes

JOURNAL ENTRY: DAY 40

For Friday, 4/24:

BREAKFAST
2 eggs
1 English muffin
1 small sweet potato w/ Smart Balance

LUNCH
Stuffed Sandwich

SNACK
fruit mixture: strawberries, mangoes, and pineapple

SUPPER
2 pkgs (2 servings each) Knorr Pasta Sides -- shells with garlic sauce (about a million calories)

Friday, April 24, 2009

JOURNAL ENTRY: DAY 39

So I worked a 6 hour shift yesterday, and as has been previously discussed in this blog, expected my usual 10-minute break. I took that about halfway through my shift, then when there was about an hour left before it was time to go home, I was told that I'm supposed to take a half-hour lunch break! Whaaaa??? Don't get me started on the ineptitude of my employers... anyway, on my 10-minute break I wolfed down half a sandwich, and on my half-hour break I leisurely ate an apple. *sigh* Here are the specifics of my day yesterday:

BREAKFAST
1 c. yogurt with
1 serving mixed berries and
1 t. ground flax seed and
2 T. granola
1 English muffin w/peanut butter

SNACK
1/2 a small Stuffed Sandwich Surprise*

LUNCH
1 Fuji apple

DRIVE HOME
other 1/2 sandwich

SUPPER (after evening trip to Georgetown with Rachel and Elaine)
Turkey Sloppy Joes*

* see recipes in previous posts 

Thursday, April 23, 2009

RECIPE: BAKED SANDWICH SURPRISE


OK, Sarah found this one... you may remember her mentioning it (and including a link to it), but I thought it would be more accessible in its own little spot. Sarah suggested that instead of making one big loaf, it might be interesting to make individual-portion-sized loaves, to make it easily transportable to work for me. I divided the dough up into 6 pieces, which worked out great for the filling, but the loaves were a bit big. I think I could have gone to 8 or maybe even 10 loaves and been fine, although the filling might have been a bit skimpy. Yes, since the loaves would have been smaller, they wouldn't take as much filling, but I'm not sure that it is an exponential grade. Anyway, my loaves are fine, there's just a little bit too much bread around the filling. I thought I rolled them out pretty thin, but they puffed up in the oven more than I expected. OK, here's the recipe (Sarah's comments are in italics and parentheses):

BAKED SANDWICH SURPRISE

Adapted from Beautiful Breads & Fabulous Fillings by Margaux Sky.

For the dough:
Ingredients: Makes enough for 1 large loaf
• 1/2 T. active dry yeast
• 1/2 c. warm water
• 1/2 c. whole or low-fat warm milk
• 1/2 c. buttermilk at room temperature
• 1/2 c. butter (1 stick), melted
• 1/4 c. granulated sugar
• 2 eggs, beaten
• 1/2 t. vanilla
• 1/16 t. kosher salt
• 5 c. all purpose flour
• 1 c. whole wheat flour
• 1 t. olive oil
(Sarah’s notes: I used skim milk, yogurt instead of buttermilk, and replaced 1 cup of white flour with an additional cup of whole wheat.)
Place the warm water and milk in a large bowl and sprinkle the yeast over the surface of the liquid. Let stand for 5 minutes, or until the yeast is foamy. While the yeast is proofing, mix the all-purpose flour, whole wheat flour and salt together in another bowl.

Add the butter, sugar, eggs, buttermilk and vanilla to the water and milk mixture. If you are using a stand mixer put the paddle attachment on; turn the machine to its slowest setting. Slowly add the flour/salt mix to the wet ingredients, half a cup at a time, mixing well.

When the dough forms a ball, switch to the dough hook attachment and knead for 4 minutes, sprinkling extra flour 1 tsp at a time as needed, until the dough is soft, firm, and springs back from a thumb-print. Alternatively, if you are making the dough by hand, transfer it to a lightly floured surface and knead for 4 minutes, until it reaches the consistency described above.
Grease a large bowl with 1 tsp of olive oil. Place the dough in the bowl, turning once to coat, and allow to rise in a warm dry place for 1 hour.

Filling & Assembly:
You can use whatever vegetables & cheeses you like and have on hand. Mushrooms, broccoli, spinach, shredded carrots, Monterey Jack Cheese… oh the possibilities! (Sarah: I prepped all the filling stuff while the bread was rising, with plenty of time to spare.)

Ingredients: Makes 1 large loaf
• 1 T. of olive oil, plus 2 tablespoons
• 1 T. of butter (Sarah: I omitted the butter entirely)
• 1 c. blanched and chopped broccoli rabe. (To blanch it place the broccoli rabe in boiling water for 2 minutes, drain well).
• 1 large sliced red onion
• 1 c. thinly sliced zucchini
• About 8 oz of sliced baby portabella mushrooms
• 1 t. salt, or more to taste
• Black pepper to taste
• 1 T. dill weed, plus 1 tablespoon dried basil
(You can also use another favored herb/herb mixture. Sage, thyme, parsley, rosemary, for instance.)
• 2-3 c. fresh baby spinach
• 1 1/2 c. mozzarella cheese, plus 2 T. shredded Parmesan cheese
(You can use more or less depending on your tastes. Other cheeses to try: Monterey Jack, Muenster, etc. Any soft, melting cheese will do.)
• 1-2 c. roasted pine nuts, depending on tastes (Sarah: I added a handful of chopped pecans as well)
• 1 egg
• 2 T. of water
• 2 T. sesame seeds

Roast the pine nuts: Heat your oven to 400 degrees, place the nuts on a baking sheet and drizzle them with olive oil. Mix the nuts with your hands to spread the oil around. Sprinkle with salt if desired. Bake for 10-15 minutes or to desired crispness and color. Set aside. (Sarah: My bread was rising in the oven so I toasted them in a skillet instead. Medium-high heat until browned, watch carefully and stir often so they don’t burn.)

In a large skillet melt 1 tablespoon of butter with 1 tablespoon of olive oil over medium heat. Add the broccoli rabe, zucchini, red onion and mushrooms. Season with salt and pepper to taste. Cook, stirring frequently, about 4-5 minutes, or until the zucchini, onions and mushrooms have softened. Remove from heat, mix well and cover.

Preheat the oven to 375 degrees F and grease a large non-stick pan with butter or non-stick spray. (Sarah: She’s serious about the ‘large’, this bread turned out huge; a cookie sheet would probably work. I used a roasting pan and put it diagonal and it still barely fit.)

Punch down your dough and roll it out on a lightly floured surface so that the long side is perpendicular to your body. It should have a relatively rectangular shape and be only slightly thicker than paper thin (Sarah: Mine was about ¼ of an inch thick. I wouldn’t go thinner than this because you may run into tearing when you roll it up). Brush the surface of the dough with 2 tablespoons of olive oil. Sprinkle about 1 teaspoon of black pepper, 1 teaspoon of salt, the dill weed, basil, mozzarella, spinach and roasted pine nuts over the dough, leaving a 1/2 inch border along the edges of the dough.

Distribute the sauteed veggies over the pine nuts, then sprinkle with the Parmesan cheese. Season with a little more salt and pepper, if you like.

With your hands, tightly roll the dough into a loaf, jelly roll fashion, with the rolling action going away from your body. Use your fingers to fold the outer edges of the dough as you roll to prevent the filling from falling out. When you reach the end, gently grab the last portion of dough and pull it towards you. Seal the roll by pinching this last portion of dough against the roll. Smooth out with your fingers by gently pressing the seam. Place the loaf onto the prepared baking sheet seam side down.

Beat together the egg and water to make an egg wash. Brush the egg wash over the dough and sprinkle with the sesame seeds. Bake for 40 to 45 minutes, or until the dough is golden brown. (Sarah: My oven is weird and tends to cook hot, but it only took 30 min for mine to bake. ** M's note on Sarah's note: Sarah subsequently told me that her loaf was slightly underdone after 30 minutes, so she recommended putting it in for another 10-15 minutes. Ovens vary, obviously.)

Remove the loaf from the oven and let it cool for 30 minutes before slicing. If you want, you can serve the slices with small bowls of warm marinara sauce for dipping. This loaf will keep for 2-3 days in the fridge. Slice off a sandwich piece when packing your lunch or looking for a quick meal.

RECIPE: TURKEY SLOPPY JOES

This recipe came from Kathie, and it looked good and healthy, so I tried it. I didn't have any tomato paste, and I didn't miss it; I just cooked the sauce as directed, and it was fine. I didn't have shallots, either, so I just sliced up some onion in there. And no bay leaves, either. And I didn't put any garlic in there, as a gesture of good-will toward my co-workers. :) Jeez, I can't believe how much stuff I didn't put in there! And it still came out great!

TURKEY SLOPPY JOES

2 T. olive oil

4 peeled whole cloves of garlic

1 c. diced shallots

1 lg. green bell pepper, diced

3 medium-sized bay leaves

1 t. dried oregano

1/2 t. red chili-pepper flakes

1 lb. ground lean turkey

28 oz. can whole tomatoes

6 oz. can tomato paste

2 c. hot water

Salt & pepper to taste

6 whole-wheat hamburger buns, split

Dill pickle slices or jalapeno slices for garnish



1. Heat the olive oil over moderate heat in a deep skillet. Add garlic and stir. After 2 to 3 minutes, add shallots, bell pepper, bay leaves, oregano, and red chili flakes. Stir for a few minutes. Add the ground turkey to the skillet and brown for 5 minutes, breaking the meat up with a wooden spoon. Add canned tomatoes, paste, and hot water. Stir.


2. When mixture starts to boil, lower heat and let simmer until thickened, 30 to 40 minutes. Preheat oven to 400 F. Stir mixture occasionally, breaking up tomatoes into a rich, ragout-like consistency.


3. Add sat and pepper, to taste. Toast buns split-side down on oven rack for 6 to 8 minutes.


4. Discard bay leaves. Spoon Sloppy Joe mixture on buns and garnish with dill pickle slices or jalapenos.


Serves 6. Per serving: 350 calories, 41g carbs, 20g protein, 13g fat, 60mg cholesterol.

JOURNAL ENTRY: DAY 38

Well, yesterday (Wednesday) was my day off, and it was SO PRODUCTIVE!! I cleaned the apartment, including the bathroom and closet/dressing room, did 3 loads of laundry (one at a time -- one of the machines is broken on our floor), and made Tabbouleh, Stuffed Sandwich Surprise(s), and Turkey Sloppy Joes! I can't remember if the last two were entered here on the blog in comments, or were emailed to me, but to keep everyone (who's interested, anyway) from having to slog through dozens of comments, I'm going to post them under their own headings, like the Calzones (you may notice that I fixed the Chicken Soup one, so that the name of the recipe is in the heading).

ANYwayy, all food prep came out delicious, which makes me so happy! Always a crap-shoot trying out new recipes, y'know? Sarah did make the Sandwich Surprise one, so that wasn't really a mystery, only the part about how it would turn out for ME. :) I'll post those recipes after this journal entry. So here's what I ate yesterday:

BREAKFAST
1 c. low-fat cottage cheese with
1 oz chopped mixed nuts
1 English muffin, spread with
Smart Balance*

*OK, Rachel, it tasted pretty good; definitely a doable alternative to butter. Thanks for the suggestion. :)

LUNCH
1 pita pocket with hummus and Tabbouleh
small bunch of grapes

SNACK
1 apple

SNEAKY SNACK
1/4" slice off of a Sandwich Surprise loaf (I cut it open to see if it was cooked through... then the halves were uneven, so I HAD to take a skinny slice off of one! :P)

SUPPER
1 c. Turkey sloppy joes mixture, over
1 Arnold "Sandwich Thins" 100% whole-wheat bun**

** This is a great alternative to a regular hamburger bun! It's 100 calories for the whole bun, no high fructose corn syrup, 5 g protein, and 5g fiber, and they're about half the thickness (or less) of a regular bun. And it toasted kind of crispy, which made a nice base for the turkey mixture. Delicious!

Wednesday, April 22, 2009

JOURNAL ENTRY: DAY 37

OK, well, I know that I didn't eat enough protein yesterday. Had plenty of complex carbs, though. :)

BREAKFAST
1 English muffin spread with
1 wedge Laughing Cow, topped with
3 sliced strawberries

I know that was a skimpy breakfast, especially considering I had a five-hour shift yesterday, but I lost track of time (applying for jobs, surprise surprise), and was kind of in a rush.

SNACK
1/2 c. granola (with dried cranberries and coconut... pretty good, actually)
1 c. green grapes

My snack was divided between my ten-minute break and the drive home (my thanks to Marnie for that suggestion)

LUNCH (about 3:15)
1 pita pocket with
hummus
tomato
1/2 oz cheddar cheese
sprouts

SUPPER
1 c. pasta
1/2 c. sauce

OK, I figured out that I am not a fan of whole wheat rotini. Next time I buy pasta, I'm going to find a multi-grain version or something (not white, of course) that has more flavor and a better texture. Any suggestions are welcome!

Since today is my day off, I'm going to make a couple of yummy healthy dishes that I can live on for the week (my thanks to Sarah for the inspiration).

RECIPE: CALZONES


I got this in my email inbox this morning from care2.com, and it sounded so good that I thought I'd share it. Whoever tries it first needs to comment here to let us all know how it is! (I'm making Sarah's Sandwich Surprise today, so these will have to wait.) Of course, I don't plan on buying pizza dough, and I might use low-fat cottage cheese instead of ricotta, but other than that it looks pretty decent. In the picture, her dough looks pretty thin (like it's going to fall apart when you try to pick it up); I think I would make smaller circles of dough so that they can be thick enough to contain the filling. Obviously, this means a little less filling will fit, but at least it won't all end up in your lap instead of your mouth! :)

BROCCOLI AND CORN CALZONES

1 ½ c. chopped broccoli florets
1 ½ c. fresh corn kernels
1 c. shredded part-skim mozzarella cheese
2/3 c. part-skim ricotta cheese
4 scallions, thinly sliced
¼ c. chopped fresh basil
½ t. garlic powder
¼ t. salt
¼ t. freshly ground pepper
All-purpose flour for dusting
20 ounces prepared whole-wheat pizza dough, thawed if frozen
2 t. canola oil

1. Position racks in upper and lower thirds of oven; preheat to 475F degrees. Lightly grease two baking pans.

2. Combine broccoli, corn, mozzarella, ricotta, scallions, basil, garlic powder, salt and pepper in a large bowl.
On a lightly floured surface, divide dough into 6 pieces. Roll each piece into an 8-inch circle. Place a generous 3/4 cup filling on one half of each circle, leaving a 1-inch border of dough. Brush the border with water and fold the top half over the filling. Fold the edges over and crimp with a fork to seal. Make several small slits in the top to vent steam; brush each calzone with oil. Transfer the calzones to the prepared baking sheets.

3. Bake the calzones, switching the pans halfway through, until browned on top, about 15 minutes. Let cool slightly before serving.

Yield: 6 calzones

Tuesday, April 21, 2009

JOURNAL ENTRY: DAY 36

My sincere apologies for the lateness of this posting; I thought I had entered it this morning before work... oops! I did well, yesterday, and ended the day by allowing myself a verboten treat. *gasp!* I savored it slowly, and did not punish myself today for having it! Yay for progress!

BREAKFAST
1 light multi-grain English muffin*
1 T peanut butter
1 banana
1/2 c. Grape Nuts
1/2 c. skim milk

*Can we, from here on, just assume when I write "English muffin," that it's a light multi-grain or whole wheat variety? It's a bit cumbersome to write that out every time. I have successfully banished all 'white' products from my cabinets (yeah, the three white potatoes that were left had sprouted so much and gotten so soft that I just tossed them), so every food that I mention that could be white you can safely assume... er, isn't. OK? If for some reason there is an anomaly, I will so note it.

SNACK
1 whole wheat tortilla** spread with
1 T light cream cheese and rolled around
1/3 cucumber and
1 green onion

small handful of mixed nuts

** OK, I wrote out whole wheat to distinguish from corn. :)

SNACK #2 (after I got home from work)
baby carrots
cucumber slices
fresh, homemade hummus (Thank you, Dottie!)

SUPPER
1 1/2 c. rotini*
1/2 c. nasty store-bought spaghetti sauce (leftover from WM)

DESSERT
a Snickers candy bar from the vending machine

I know, dessert was an indulgence beyond measure, but I took Marnie's advice about assessing why I wanted it, what else I had eaten over the last few days, and whether it was going to lead to further indulgences... I was convinced that I could stop at the one treat, and I did. I was not feeling bad about anything or anyone; I just wanted something sweet and chewy. So there.

Monday, April 20, 2009

JOURNAL ENTRY: DAY 35

Well, I think yesterday was a good decision-day. My breakfast was a bit unconventional, but since I had a breakfast-y thing for lunch, it all balanced out. :)

BREAKFAST
2 small whole wheat pita pockets with cucumber, 1/2 avocado (total), tahini, sprouts, and 1/2 oz shredded cheddar (total)

I was pretty full after eating them, so next time I will make one sandwich and eat it, wait 20 minutes and then if I'm still hungry I can make another half sandwich. Or, I could eat something else with the one sandwich, like an apple.

LUNCH
OK, my friend, Amanda, and her fiance, Adam, took me to brunch yesterday at this place called Fireflies. Click here for the menu I had to choose from! I was drawn to many things, obviously, but was kind of hankering for the quiche. I thought about the crust, with all that butter and white flour, and opted for the omelet. (SO virtuous!! Although, if I had been truly angelic, I would have asked for an egg-white omelet, but ... yuck.)

My omelet contained artichokes, spinach, kalamata olives, and goat cheese.

Oh yeah, baby, it was DELISH. I had the option of hash browns or fruit with that, and -- once again taking the higher road -- I had the fruit. Guess what the fruit was?? APPLES. Oy. And Granny Smith apples, too! :( The apple slices had some sort of cranberry glaze on them that wasn't sweet AT ALL, so I'm not sure what it was, but I ate my fruit like a good girl.

SNACK
1/3 cucumber, sliced (OK, it's weird, but it was light and tasty, and better than other choices I could have made, right??)

SUPPER
Oven-roasted Brussels sprouts and asparagus
1 small sweet potato, microwaved
(no butter or any other topping)

I went to the grocery store yesterday evening (before supper), and selected only small sweet potatoes, so that I could eat a whole one without gorging on the yumminess.

While I was at the store, Sarah called me with a question about the soup, so I picked her brains for snack ideas. She offered some great suggestions, which I will be implementing today! After Rachel's admonishments about Smart Balance Light, I stood at the dairy case and pondered the myriad choices. I gave up trying to figure it out and called her for some clarification. So thanks, girls, for the help!

Sunday, April 19, 2009

JOURNAL ENTRY: DAY 34

I had some GOOD food yesterday! I had a heavier meal at supper time than is preferred, but I had to work from 10 - 4 with only a 10-minute break in the middle, so a) no time for a proper lunch, and 2) prettyy hungry when I got home. However, I did eat my dinner fairly early, so hopefully I gave my body some time to digest before bedtime. I had red meat for supper, which is a rarity, so it was a bit more work for my digestive system than it's used to. I should have planned that meal for a time when I would be home at midday. OK, here's Saturday's breakdown:

BREAKFAST
2 eggs, scrambled with pan-seared zucchini
1 light multi-grain English muffin spread with 1 wedge Laughing Cow Lite Swiss
(Doesn't that breakfast sound magnificent?? I guess I should have put a couple strawberries on my plate to round it out, though, huh? Oops.)

SNACK
1 whole-wheat tortilla, spread with
1 wedge of Laughing Cow Lite Swiss, and rolled up with
3 sliced fresh strawberries

I KNOW, right?? It was as awesome as it sounds! It just came into my head because I didn't have any apples and I was trying to figure out what to take for a good snack! YUMMMMMM. Probably I could have thrown a few chopped nuts in there... I'll try that next time.

LUNCH/SUPPER
8 oz steak (I was going to only eat part of it, but I did indeed consume the whole thing)
oven-roasted Brussels sprouts, asparagus and one small potato*

*I only have a couple of those white potatoes left... when those are gone, I will buy nothing but sweet potatoes, I promise.

You know, it occurs to me that 'they' say that you can make any activity a habit by doing it for 30 days, right? I think they're right, because I'm starting to feel like this is just the way I eat now, that it's not just a temporary diet plan to achieve a specific goal. Yay!

I know that it may take a year or more to get to my healthiest size, but I'm OK with that. (This could be accelerated by regular exercise, I know, which I would like to incorporate into my routine at some point.) Deepak Chopra actually talks about this in one of his books, that if you eat a healthy, balanced, diet of nutritious foods, your body will naturally become its own perfect weight, so the goal shouldn't be a number. The goal is wherever you are feeling your best. That's why I'm not clinging to 135 (when I was young, this was my comfortable weight), or even 150... I just want to feel healthy.

Saturday, April 18, 2009

JOURNAL ENTRY: DAY 33

So, I did prettyyyyy well, yesterday. My 'lunch' was a bit late in the day because I had to run errands after work, so I was rather hungry. I will share the details in the lunch section. :)

BREAKFAST
1 c. Grape Nuts (I recently received a bit of a windfall of them)
1 c. Skim milk
3 strawberries, sliced

SNACK
1 hard-boiled egg
1/2 handful of mixed nuts

LUNCH
OK, I took 7 corn tortillas out of the fridge (did I mention I was hungry?), and then promptly (well, OK, not promptly so much as after a semi-brief dialogue with my Evil Twin) put 3 of them back. I did Sarah's thing with the oil (used canola instead of olive -- MUCH better, plus cooked them longer -- MUCH better), and I topped them each with 1/4 of a mashed avocado and a sprinkling of shredded cheddar. YUM.

SUPPER
1 medium bowl of the Kick Your A$$ Chicken Soup for a Cold (I'm here to tell you that those peppers get mighty perky by the third day; holy mackerel that soup was hot! But still tasty!!)

Didn't snack enough... I should have packed another snack for after work (which I believe Marnie suggested to me a couple of weeks ago *sheepish grin*), knowing that I wouldn't be going right home. *sigh* SO many things to remember!

Friday, April 17, 2009

JOURNAL ENTRY: DAY 32

Well, it has been over a month, now, and I think I can feel just the slightest movement of the zipper. I hope blogger.com sticks around long enough for me to get through this (not to mention my loyal and incredibly helpful readers)!

Yesterday was a stellar day, I think.  I worked from 10-2, so lunch was a little late in the day (about 3:30).

BREAKFAST
2 eggs over medium (cooked in Pam, natch)  71 cal ea = 142
1 light multi-grain English muffin, toasted                        100
1/2 avocado                                                                              114
                                                         TOTAL BREAKFAST = 356

SNACK
1 Fuji apple                                                                              100
2 Laughing Cow wedges                                 35 cal each =  70
                                                                   TOTAL SNACK = 170

LUNCH
2 small whole wheat pita pockets                    77 cal ea = 154
1/2 avocado, divided between the two pockets                 114
1 oz cheese, divided between the two pockets                   100
cucumber slices                                                                         --
pile o' sprouts                                                                            -- 
2 t. tahini, each pocket                                 56 cal for 2 t = 112
                                                                   TOTAL LUNCH = 480                         

SUPPER
large bowl of Chicken Soup for a Cold  (about 2 c.)          200*
                                                             TOTAL FOR DAY = 1206

* I have no idea how many calories are in that soup. Looking up the calories in chicken soup took me through DOZENS of variations of Campbell's soups (yuck), and most of them were under a 100 calories per cup (except the 'cream of,' of course), even the ones with rice or noodles. My soup has no noodles, no potatoes, no rice; only chicken, onions, carrots, ginger and garlic, so I think 100 calories per cup is actually overstating, but I don't want to err in the other direction.

I'm not going to go through the calorie-counting thing every day, but I thought it would be a good exercise to see how everything adds up once in a while. For now, 1200 calories is about as low as I want to go, I think. It makes no sense to starve myself just to speed things up; this is the way I'm going to eat for the rest of my life.

There is a formula, called the Harris-Benedict equation, that calculates the number of calories a person needs to consume to maintain their current weight. It uses gender, age, height, weight, and activity level to make the determination. In order to lose one pound per week, one should consume 3500 calories less than that amount, per week. Doing the math, if I consume 1200 calories a day, I would lose almost 3 pounds per week, which seems like a lot. To maintain my weight - or what it was when I started this - I need to consume 2641 calories per day. Yesterday's total of 1206 leaves me with a calorie deficit of 1435 for the day. Multiplying that by 7, that's 10,045 fewer calories for the week than I need to sustain my weight. Dividing that number by 3500 (for a pound), that is 2.87 pounds per week. 

SO. That's good information, I think. 

Oh crap... time to go get ready for work!

Thursday, April 16, 2009

JOURNAL ENTRY: DAY 31

Yesterday was a HUGE success!! Not only in terms of what I ate, but mostly in terms of what I made a conscious effort NOT to eat! 

I had a kind of a bad day; by 10:30 AM, all I wanted to do was a) drive to the nearest disgusting fast food chain and order 2 of everything; b) cook up an entire box of pasta and eat it with loads of butter; and/or c) take all the change out of my little piggy bank and go downstairs and empty the vending machine of all its chocolate and chips.

I did none of those things.

Instead, around 11 AM I went into the kitchen and finished making the chicken soup I'd started the day before. It didn't take long, and I was able to have my lunch without indulging in self-destructive food fantasies. Yay!!

BREAKFAST
1 light whole-grain English muffin, toasted, with a
skim-coat of peanut butter
1/2 c. low-fat cottage cheese
1 serving mixed berries
1 t. ground flax seed

LUNCH
1 1/2 bowls of Chicken Soup for a Cold (see recipe in post below)

SUPPER
1 bowl of Chicken Soup for a Cold

I realize that I could/should have had snacks, or something else with the soup, like a piece of bread. I didn't really feel hungry once I'd eaten that soup... it is sooooooo good. And considering what I had WANTED to eat, I think the day went exceptionally well. :)

Wednesday, April 15, 2009

RECIPE: CHICKEN SOUP FOR A COLD

I haven't really been sharing much in the way of recipes so far; my wonderful 'followers' have been taking care of that nicely. Now, however, I would like to share a recipe that some of you already know about, but it is a handy thing to have during spring cold season. At the end of the recipe, I'm going to share the health-benefits-rationale provided by the cookbook, in case that's of any interest to you.

CHICKEN SOUP FOR A COLD

The Stock
1 roasting chicken, 3 1/2 - 4 lbs
4 whole cloves (this is the clove spice, NOT garlic)
3 small onions, peeled
3 carrots, peeled, trimmed, and quartered
6 cloves garlic, peeled, trimmed, and lightly smashed with the flat side of a knife
1" piece fresh ginger, peeled, sliced into coins, and lightly smashed with the flat side of a knife
10 whole peppercorns
1 t. salt *I omitted this salt
12 c. water

The Soup
1 - 2 T. minced garlic
1 - 2 T. minced fresh ginger
2 serrano chili peppers, seeded and minced *I believe the hotter this soup is, the better it works, so I also added a habanero, could probably have used a second one
4 scallions, sliced
salt and pepper to taste


1. To make the stock: Rinse the chicken inside and out and place in a large stock-pot along with the neck and gizzard.
2. Press the cloves into one of the onions; cut the other onions into quarters. Add the onions, carrots, garlic cloves, ginger slices, peppercorns, salt, and water to the pot. Cover and bring to a boil. Uncover, reduce to a simmer, skim the froth, and cook for 1 1/2 hours, skimming occasionally.
3. Remove the chicken and let cool. Continue to simmer the stock until it's reduced to 2 quarts, about 1 hour longer. Cool and refrigerate until fat is congealed or overnight.
4. Remove the skin from the chicken and discard. Shred or dice the meat. Cover and refrigerate.
5. To make the soup, skim the fat off the top of the stock. Bring to a boil with the minced garlic and ginger, serrano (and habanero, if applicable) chilies, and scallions. Add the chicken meat, return to a simmer, and cook for 5 minutes more. Season to taste with salt and pepper, and serve piping hot.

Serves 6 to 8

The Essence of the Dish
Chinese medicine recommends that you stick to liquids when you have a cold or flu to give your body a break from the challenges of heavy digestion. Liquids also re-hydrate mucous membranes to create an unfriendly environment for viruses. And possibly the best liquid you can have when you're sick is old-fashioned chicken soup, which scientifically earns its traditional reputation as a cure-all with the recent identification of cysteines, amino acids that thin mucous to help you breathe easier, as well as a compound that mimics a drug prescribed for respiratory illness, in broth made from chicken. The Chinese also hold that broth nourishes your blood and essence. This soup adds the chicken's meat to the liquid mix, because it's easily digested and boosts immunity in several ways. Protein provides the amino acids that form the building blocks of immune cells, and the meat is rich in iron -- which also feeds immune cells -- and B vitamins to help those cells divide and enable the synthesis of antibodies.

There's also a full complement of natural cold medicines. Garlic's antibacterial compound, allicin, has made the bulb a favorite in fighting off invaders since ancient times, and ginger is thought to have similar properties as well as aiding digestion in your weakened system. The serrano chilies and scallions both contribute vitamin C, and the chilies act as both a decongestant and an expectorant to help you cough and blow all the bad stuff away. and all four additions burn with intense yang heat to blast the germs out of your body! Not to worry, however: the cooling and moisturizing effect of the broth keeps you from feverishly overheating.

From The Feng Shui Cookbook, Elizabeth Miles, Carol Publishing Group, 1998.

JOURNAL ENTRY: DAY 30

Yesterday was a bit strange, food-wise. It was the Day of the Purple Onion, aka the tasting at the caterer for the Rachary wedding. 

I was HONGRY for breakfast, but impatient, so I went with fast:

BREAKFAST
2 whole wheat tortillas, wrapped around
2 oz cheddar cheese and
1 slice of ham (divided, obviously)

The tasting at the caterer was at 2 PM; essentially my lunch, but this was a tasting, not a meal, so I was feeling a bit ... er, peckish by the time I got home.

TASTING
raw snow peas, cauliflower  (I can't actually remember eating any other of the crudites. Didn't want to use the creamy dip they had, and I really wasn't feeling the love for the raw veggies.)
1 slice of chicken breast with corn/tomato salsa (that was actually my favorite thing!)
about 1/4 c. penne pasta with veggies in tomato sauce
a few spears of asparagus and carrot slices -- no idea what they were cooked in, but tasty
mixed green salad with walnuts and gorgonzola (?) cheese, and balsamic vinaigrette

SNACK (when I got home)
1 hard-boiled egg
a few bites of the boiled chicken for today's soup

SUPPER
3 corn tortillas, brushed with oil and heated in a pan until lightly browned (sorry Sarah... not even close to being as tasty as fried in a puddle of oil -- I couldn't get them crispy at all, they just stayed limp), and lightly salted

DESSERT
1 oz chocolate

Tuesday, April 14, 2009

JOURNAL ENTRY: DAY 29

I did really well yesterday, I think. I ate often enough to not be hungry, and made good choices throughout the day. Yay! Once again, I went in to work a 5-hour shift, but was sent home almost immediately because of coughing and dizziness. (Fortunately the traffic heading home was heavy and slow; who'd have thought that would be a benefit??) Anyway, I ate a large breakfast, anticipating a sparse food day until I could get home for lunch. That's why there's no morning snack. I ate lunch around 2.

BREAKFAST
2 eggs over easy 
1 light multi-grain English muffin, toasted, dry
1/2 c. low-fat cottage cheese
1/4 c. chunk pineapple
3 strawberries, sliced

LUNCH
2 small whole wheat pita pockets (each whole pocket has 77 calories, as compared with the cardboard -- er, I mean "Carb Style" bread, which is 60 calories per slice, and regular 12-grain bread, which is 110 calories per slice)
filled with leftover salad from Sunday (the remains of which, sadly, had to be thrown out... disgustingly soggy from the cukes, avocado, etc)

The sandwiches didn't taste great (see soggy comment, above), but they were healthy! Even with two pockets, we're talking about no more than 300 calories for the whole meal, allowing 60 calories each for the avocado and bleu cheese -- which is way overstating... no way there was 1/4 c of either of them between the two sandwiches, but I'm just ballparking...

SNACK
1 Fuji apple with peanut butter

SUPPER
1 slice ham
2 tiny potatoes with cottage cheese and parmesan (no butter)
1 small zucchini, pan seared (deLIcious!)

Extra water to flush salty ham... must have worked, because my fingers aren't puffy today! :) (Actually, they haven't been since I started this quest... I have DRASTICALLY reduced my sodium intake, and it hasn't really hurt a bit!) 

Monday, April 13, 2009

JOURNAL ENTRY: DAY 28

Well, in the spirit of getting back on the horse, I began my day yesterday with a renewed determination to make good choices, and I was successful! I missed lunch, though, because I was trying to get the salad done in time to pick up Rachary for Easter dinner at the Porter's. I had also neglected to allot time for the Shaving of the Forest (the first dress-wearing of the Season, dontcha know), so I was doing my best imitation of a Headless Chicken by the time I actually got out of here. And I was still almost a half-hour late! Oy. Elaine put out healthy snack food when we got there, though, so I didn't go hungry. :) Here's the breakdown:

BREAKFAST
1/2 c. low-fat cottage cheese
1/2 c. pineapple chunks
3 strawberries, sliced
1 light multi-grain english muffin, toasted, dry

SNACK
baby carrots
celery
raw broccoli
grape tomatoes
black olives (5 or 6)

SUPPER
2 T. baked beans (made by Rachel Theresa - delicious!)
1 small slice baked ham
1 good-sized baked yam* (had the option of a butter/honey sauce, which I eschewed, but the yam was perfect all by itself -- didn't even need butter!)
4 spears of oven-roasted asparagus topped with sesame seeds YUM
2 good-sized servings of salad:**
green leaf lettuce
red leaf lettuce
romaine lettuce
cucumbers
mushrooms
red onions
green onions
grape tomatoes
garlic
bleu cheese
toasted pine nuts
parmesan cheese
alfalfa/radish sprouts
avocado

* Could probably have eaten 1/2 the yam and been fine. I admit it's a weakness. Rationalized it by not using any butter or other enhancements whatsoever (not even salt & pepper!)
** No dressing 

DESSERT
about 1 c. mixed fresh fruit (strawberries, pineapple, grapes)
1 c. jasmine green tea

So, I am officially back on track and happy to be here. Happy Monday, everyone.


Sunday, April 12, 2009

JOURNAL ENTRY: DAY 27

See, it was bound to happen. BUT, unlike in the past when I have allowed these 'transgressions' to derail my efforts entirely, I am back on track today and not beating myself up. As you might surmise from this opening, I had an Epic Fail yesterday. *sigh*

BREAKFAST
2 eggs, over easy
1 "Lite" multi-grain english muffin, toasted, dry

SNACK
1 Fuji apple with 
1 wedge of Laughing Cow Lite Swiss

LUNCH
ham and cheese sandwich on Pepperidge Farm "Carb Style" 7-grain bread (which, by the way, tastes not unlike cardboard - nasty stuff)
alfalfa/radish sprouts

OK, here's where things went south. I wasn't really hungry for anything specific, other than I wanted some kind of snack that didn't involve apple. Yes, there were other options, but nothing really appealed to me. 

In the care box I got a couple of weeks ago, there was a package of brownie mix. I decided I would save it for my birthday, but if you remember, I had a very healthy and wonderful birthday, and didn't really feel the need for brownies. So the package just sat here for a couple of weeks... until yesterday. 

*sigh*

I made the brownies (adding a few mixed nuts to the top). They came out rather thin (about 1/2" thick). I cut the 8" pan into 9 brownies. I ate one while I was watching a movie. Then I ate another one. Then I ate one more. Then I stopped and threw the rest of them into the trash. I drank some water, grabbed the leash and the dog, and went for a long walk, about 3 times longer than usual. 

I honestly felt so yucky after eating those things that I think I've gotten it out of my system. I mean, there may be other stumbling blocks along this path, but I got through this one without a) eating the whole pan in one sitting; b) eating some and saving the rest for later; or c) allowing this slip to undermine all my previous efforts. So that's a start. AND it wasn't a satisfying experience, so I'm not tempted to repeat it. 

As you notice, there is no supper mentioned here. The brownies WERE supper, I'm afraid. :(

Well, in the immortal words of one of my favorite characters (and Marnie's, too), "tomorrow is always fresh with no mistakes in it." So that's how I'm approaching today: a clean slate.

Saturday, April 11, 2009

JOURNAL ENTRY: DAY 26

Who knew that a lousy cold could mess with your food intake so much?? I woke up yesterday feeling worse than ever (probably not helped by my late night Thursday), and actually called in sick to work. I think I mentioned in yesterday's journal entry about my trip to the grocery store and not eating breakfast, so I'll get right to the facts:

NO BREAKFAST

LUNCH 
2 small whole wheat pita pockets with avocado, cucumbers, sprouts, tahini, and pepper jack cheese

SUPPER
Tomato soup (yes, the nasty-but-somehow-comforting Campbell's variety) and a "grilled" cheese sandwich. Quotes around the grilled are because I have devised a way to have a grilled cheese sandwich without actually using butter to brown it: I toast the bread, then put the cheese between the slices and microwave for about a minute, til the cheese is all melty.

That's it, folks. That's what I ate yesterday. Oh, wait. I had a pot of Throat Coat tea, with honey. (I don't like sweet beverages, so I used about 1 teaspoon of honey for the whole pot.)

Obviously, the most challenging thing I'm facing now is trying to get into a rhythm of eating every 3 hours or so; nibbling on some fruit, having some sort of vegetable snack or yogurt... I will get there, but it's actually not as easy as it sounds - for me, anyway.

Friday, April 10, 2009

JOURNAL ENTRY: DAY 25

Well, yesterday wasn't exactly a howling success. I didn't eat enough food, and I didn't make the best choices for what I DID eat... still feel like crap; actually worse today than yesterday. (Went out last night to see Bela Fleck and 7 African musicians... it was awesome, but a VERY late night for this sick girl.)

BREAKFAST
1/2 c. baby carrots
1/2 handful of mixed nuts

LUNCH
very large bowl of chicken noodle soup (about the equivalent of the day before's portion)

SNACK/SUPPER
16 Fiber Selects crackers
2 oz neufchatel cream cheese
1 Fuji apple, cut into 16 pieces
(Rachel, when I told you last night 8 crackers, I was befuddled, apparently.)

Yes, that is the sum total of my food yesterday. When I got home from the show last night (a little after midnight), I was ravenous, but I didn't want to eat that late, so I went to bed.  This morning, I didn't have anything tempting for breakfast, so I went to the store first and got the most healthy list of food imaginable; walked past the Doritos, which were SCREAMING at me, and the frozen dinners that take no effort to heat up but are disgustingly bad for you, AND past a lovely display of Reese's Peanut Butter Cups.  Success!

I just got home, so I'm going to go eat now (yes, I know it's late for breakfast), but here's the food I got today:

A whole chicken, Laughing Cow Light cheese, alfalfa/radish sprouts, avocados, lemons, strawberries, zucchini, asparagus, carrots, acorn squash, Brussels sprouts, mushrooms, 7-grain Carb Light bread, whole wheat pita pockets, light multi-grain english muffins (after a thorough debate of merits with Sarah via txt message), whole wheat tortillas, frozen mixed berries, frozen mixed fruit, skim milk, low-fat cottage cheese, and extra-sharp cheddar cheese. OK, so the last thing wasn't PERFECTLY healthy, but a little cheese once in a while probably won't kill me.

I feel so freaking virtuous! OK, now I GOTTA go eat! 

Thursday, April 9, 2009

JOURNAL ENTRY: DAY 24

Having a pretty bad day today, so this is going to be short and uninteresting, I'm afraid.

BREAKFAST
1 c. low-fat cottage cheese
1 c. chunk pineapple (canned in its own juice, drained)

SNACK
8 Fiber Selects crackers with an ounce of Neufchatel cream cheese smeared on them
1 Fuji apple

LUNCH
2 very small potatoes, microwaved and topped with low-fat cottage cheese and a sprinkle of Parmesan

SUPPER
1 1/2 bowls (about 3 cups) of chicken noodle soup (made from a package of Alessi dry soup mix: [for the amount I ate] 210 calories, 0 fat, 6g sugar, 6g dietary fiber, 9g protein, and oh my goodness - 2250mg sodium!! ouch)  

NO DESSERT OR EVENING SNACK

Wednesday, April 8, 2009

JOURNAL ENTRY: DAY 23

Yesterday was Tuesday, April 7. The day I thought I was going to die of a sore throat. I felt like I had partially swallowed a rabid squirrel with GIANT, SHARP claws. No need to feel sorry for me, I was doing quite enough of that all by myself. :) Today it feels just like a normal rotten cold; yesterday, I was at Death's Door. I did go to work, but came home an hour-and-a-half early to die in my own bed.

All of that preamble, just to explain my bizarre food consumption yesterday!

BREAKFAST
1 c. corn flakes (oddly, these contain less sugar and fat than the Smart Start cereal. Also less nutrients, but they sog up nicely in milk, making it easier for a sore throat to swallow. And yes, sog is now an official word. C'mon, how can you have soggy if you don't have sog to begin with??)
1 c. skim milk

NO SNACK

LUNCH
3 slices of whole grain toast with 1/3 of an avocado smashed on each. Yes, I ate a whole avocado. Its cool softness felt so good and helped the whole grains to slither past the barbed wire in my throat.

NO SNACK

SUPPER
3 pkgs of plain Ramen noodles (by plain I mean, not in soup form, and I used one packet of the seasoning to flavor the noodles)

Yes, I had 3 packages of Ramen. And yes, I realize that that was about 500 empty calories, but I felt like absolute crap, had no energy or desire to find something healthier to eat, and it was rill easy on my throat. So today I feel more human, so I will put more effort into nutrition.

DESSERT
I was going to eat a one-ounce square of the dark chocolate (still from the care pkg; I just noticed on the package that it's EXTRA dark chocolate -- 85% cocoa!), but only ate 1/4 of the piece. It felt like glue in my throat, and bitter. :(

I had two cups of Throat Coat tea, with a teaspoon of honey in each. Mmmmmm. Gooooood.

So, like I said - bizarre food choices. 

Monday, April 6, 2009

JOURNAL ENTRY: DAY 22

Well, I didn't eat too much today... feeling kinda like crap. I'm going to bed, but I figured I'd enter today's food now, so I don't have to do it in the morning before work.

BREAKFAST
1/2 c. cottage cheese
1/3 c. chunk pineapple (canned in 100% own juice, drained)
2 slices dry whole-grain toast

SNACK
about 2/3 of an apple (leftover from yesterday's snack)
about 6 nuts (see? not very hungry)

LUNCH/SUPPER
1 whole-wheat pita pocket (the last one, pretty dry and crumbly) with
1/2 avocado, 5 slices cucumber, 3 slices pepper jack cheese (3/4" x 2"), tahini, and sprouts
about 1/2 c. leftover multi-grain pasta from last night (apparently didn't eat the whole 2 oz yesterday! Oops.)

SNACK
other half of the avocado. I know, I know, but it was so tasty, and easy on my throat to swallow. 
Also had a cup of Throat Coat tea. 

JOURNAL ENTRY: DAY 21

OK, I worked another 8-hour shift yesterday, and it was SO HOT in the store it was almost unbearable. I actually had a rather intense dizzy spell at one point; thought I was actually going to black out for a few seconds, there. It was an absolutely miserable day and I thought it would never end. My feet still hurt this morning, so I can't WAIT to go back to work in an hour! :(

BREAKFAST
'fried' egg sandwich (2 eggs, 2 skinny small slices of pepper jack cheese, 2 slices whole grain bread)

SNACK
apple
baby carrots
mixed nuts
(not much of any of them -- 5 minutes doesn't give you much time to chew!)

LUNCH
Ham and cheese sandwich (canned ham from my box o' food, pepper jack, and whole grain bread)
more apple slices

NO PM SNACK

SUPPER
Broccoli and Green onions tossed with 2 oz whole-grain spaghetti

DESSERT
1 oz dark chocolate

I know that I had a lot of carbs yesterday, with 4 slices of bread plus the pasta... not great. I will try to do better today. I have a six-hour shift, so it's going to be another snack-til-lunch/supper thing again. :(

When I left work yesterday, I was so hot, thirsty, and headache-y that I knew I wouldn't make it home without something cold to drink. I actually drove through the McDonald's drive-up window and JUST GOT UN-SWEET TEA!! Yay! Oh crap, I just figured out that that's why I didn't sleep very well last night: caffeine! Oh well, at least I didn't get any french fries or greasy cheeseburger!! :)

Sunday, April 5, 2009

JOURNAL ENTRY: DAY 20

Wow... almost 3 weeks already! Thank you to my fantastic team of moral-supporters!! I guarantee you that I wouldn't still be here, plugging without your help. OK, for yesterday, Saturday, April 4th:

BREAKFAST
1 serving Smart Start cereal, with
1 c skim milk and
6 strawberries (used 'em up because they were starting to look kinda sketchy)

SNACK (split between morning and afternoon breaks, and the drive home after work)
1 apple
handful of mixed nuts (1 oz)
1/2 baby carrots

LUNCH
1 pc honey mustard chicken
3/4 potato
1 carrot

SUPPER
1 pc honey mustard chicken
1/2 potato
1/2 carrot

NO DESSERT

I worked an eight-hour shift yesterday, which turned out to be a lot easier than the 5 and 6 hour shifts, because I got two ten-minute breaks and a half-hour for lunch. I think it's crazy that for working two more hours, you get 40 MINUTES MORE break time!! I think they should at least give you 15 minutes in a 6 hour shift! It takes over 2 minutes to walk to the nearest place to sit down, so in a 10 minute break, you actually only get to be off your feet for 5 minutes. I'm sorry, that's inhuman.  

Wow... sorry! Didn't mean to launch, there. Had a bad day today, so I'm kinda cranky (not bad food day, bad work day). Anyway, it was nice breaking up the food into more evenly-spaced 'sittings.'  I never really felt overly hungry at any point during the day, so that was good. 

Saturday, April 4, 2009

JOURNAL ENTRY: DAY 19

I want to get this in before I go to work (to fend off Marnie's wrath - LOL), so it's going to be short and to the point.

BREAKFAST
1/2 c. low-fat cottage cheese
5 strawberries, sliced
and
(in the car on the way to work) 2 slices whole grain toast w/ tsp butter each

SNACK
(consumed during 10-minute break and ride home from work)
1 Fuji apple
1/2 c. baby carrots
1 oz mixed nuts (unsalted)

LUNCH (3 PM)
whole wheat pita pocket with 1/2 avocado, sliced cucumbers, 1 oz cheddar cheese, tahini, sprouts

SUPPER (7:30 PM)
2 pcs. chicken (with honey mustard), roasted in oven with:
3/4 potato
2 carrots

DESSERT
1 oz dark chocolate

OK, that's it for now... gotta go get ready for work! 

Friday, April 3, 2009

JOURNAL ENTRY: DAY 18




OK, I've been pointedly reminded that I need to get these journal entries posted in a more timely manner, so my apologies for the lateness of this one. 

Yesterday, I decided to go into the City to see the legendary cherry blossoms, so I ate a good breakfast and took a cut-up apple for a snack. I was home shortly after noon, so I was able to eat like a normal person yesterday! Yay! Here are the particulars:

BREAKFAST
1 c. Smart Start cereal
1 c. skim milk
1 banana

SNACK
1 Fuji apple

LUNCH
Leftovers from previous night's birthday dinner: Orange Imagination

SNACK
8 Fiber Selects crackers with thin smear of neufchatel cheese* and fresh strawberry slices 
* store didn't carry Laughing Cow! :(
1 Lindt dark chocolate truffle

SUPPER
6 oz steak (from erstwhile roommate), sliced and seared in a non-stick skillet, then tossed with:
broccoli
onion
2 oz multi-grain spaghetti

DESSERT
1 Fuji apple with 1/2 oz cheddar cheese

So, not too bad, considering that I walked almost 2 miles around DC... 

OK, here's the question of the day: what kind of whacky irony is it that when I found out today that a) the Crocs shirts finally came in (what we're supposed to wear to work), but b) the largest size we got was a Men's 2XL, and c) not only is that too small for me, but they don't MAKE a bigger one, THAT the first thing I wanted to do was eat at McDonald's and super-size everything??? I didn't, of course, but that was my initial mental response. To say, the hell with it, this is obviously not working so why bother? What IS that?? I'm still pretty bummed about it, though. I am now the only employee in the store without a Crocs shirt, and no way to get one except lots of time. Here's the other irony: I don't even plan on BEING at Crocs that long (oh please oh please oh please), so why the hell do I even care about the stupid shirt? Oy... it's not easy being in this head.

Thursday, April 2, 2009

JOURNAL ENTRY: DAY 17

Good morning! As most of you know, yesterday (April 1st) was my birthday. This was my first birthday without my mom, which made me a bit reflective and kinda blue, but spending the day fielding phone calls, emails, Facebook messages, and e-cards from friends and family really helped! Thank you, to everyone. I had a great day of NOT standing, so that was nice. :) I enjoyed a lovely evening with Rachary; dinner at an asian/vegetarian restaurant, then next door to a microbrewery for a spot of celebratory hops. I had a great time, enjoyed a great dinner, dessert, and beer without going into excess on any of them. This is a significant departure from past behavior ("it's my birthday, so I can go nuts!"), yet I did not feel deprived in any way. Thanks to Rachel for coming up with a restaurant that had good, healthy food! (The restaurant's web site is not functioning for some reason - I tried both Safari and Firefox to no avail - so I couldn't get specific ingredients or nutrition information on my dish; I'm going to just try and remember. Rachel, feel free to pop in with any adjustments!) I also checked the brewery's web site for calorie information... no go. Anyway, here's the day's consumption:

BREAKFAST
"Fried" egg sandwich: 1 whole wheat pita pocket, 1 egg (fried in non-stick skillet w/spray), 1/2 oz jalapeno jack cheese, and a pile o' alfalfa sprouts
1/2 c. low-fat cottage cheese with fresh strawberries

LUNCH
Turkey sandwich (apparently I was in sandwich mode yesterday): 2 slices whole-grain bread, 1 t. mayo, dijon mustard, lettuce, 3 slices smoked turkey, 1/2 oz jalapeno jack cheese
8 stalks of steamed, yummy, spring asparagus
1 Fuji apple
(I have to say that I wish I'd taken a picture of my plate... it was LOVELY, with the apple slices, the bright green asparagus, and the wholesome bread with sprouts erupting out all sides. Mmm)

SNACK
15 stalks of steamed asparagus (I know it's a weird snack, but it was so bloody good; I just ate them cold. At 2 calories per stalk, that's a nutrition bargain!!)

SUPPER
1 spring roll, which I can't for the life of me remember was in it
"Orange Imagination:" soy protein, chunks of orange, snow peas, carrots, broccoli, basil, and pine nuts over brown rice

DESSERT
About 8 bites of an avocado-lemon pie; the last few of which didn't contain the crust - once Rachel pointed out (and I tasted it myself eventually) that it had kind of a bitter aftertaste

POST-PRANDIAL LIBATION
Approximately 6 oz of beer: 3 oz of 60-minute IPA (India Pale Ale), and tasting sips of 5 others; Rachel and I calculated that it was probably a total of about 6 ounces. Certainly enough to cause a brilliant red hot-flash. :-/  Getting old is pigeon poop.

As you can see, I had plenty to eat yesterday, but I don't think I overdid anything. Probably could have done without the pie, but I figure it was better than a) a chocolate cake, b) ice cream, or c) eating a whole serving of the healthy-ish pie - I ate less than 1/2 of one piece.  

It was a great lesson learned, that one doesn't need to gorge on high-calorie low-nutrition junk in order to celebrate an occasion. It was the company that made it the most enjoyable, and my belly never felt neglected or abused. :)

Wednesday, April 1, 2009

JOURNAL ENTRY: DAY 16

BREAKFAST
1 c. low-fat cottage cheese (serving size is technically 1/2 c, but since I can't eat lunch until after 4 or 5 PM, I'm eating a bigger breakfast)
1 c. leftover mixed fruit 
2 slices whole-grain toast, no butter

SNACK
1 Fuji apple with peanut butter

LUNCH/SUPPER
2 whole wheat pita pockets with avocado, cucumber, cheese, sprouts, tahini

DESSERT
1 Lindt dark chocolate truffle

SNACK
microwave popcorn

Today I will be going to the store for munch-able veggies, in accordance with my daughters' helpful suggestions, and the makings of hummus. I am also going to enjoy the fact that I can have breakfast, a mid-morning snack, lunch, a mid-afternoon snack, supper, and an evening snack ALL AT NORMAL TIMES OF THE DAY! Today AND tomorrow!! WooHOO!