Breakfast held me over well today (could omega-3’s be a magical hunger control!?) and I actually didn’t even think much about food. Quite an accomplishment for someone who used to think about her next snack every 10 minutes. How did I overcome this?
1) By eating a bigger breakfast. I was afriad to do this. What if I need a snack and ate too many calories already? But a couple days of trial and error helped me realize that a bigger breakfast meant I didn’t need a snack.
2) By learning my body’s cues and rhythms. I’ve blogged on this before, and I know “listen to your body” is about as cliche as it gets. But after lots of practice and experimentation, I’ve learned that I’m most thirsty between 8 and 12 in the morning. So I drink, and that helps fix any “hunger” I’m feeling. Keeping myself busy helps too….
But here’s something else I’ve noticed. I think about food less when I’m busy doing happy things. When you have quality tasks to fill your time, there’s not much room to think about food. Of course, what do you do if you can’t control what tasks you do (bad job, uncontrollable circumstances). But it’s this principle that gave me the courage to pursue a new career and go back to school. I need something to fill my days that gives me satisfaction and worth, so I won’t have to spend them thinking about food!
Tea
I had a cup of green tea (for a boost of EGCG, thanks Dr. Weil!) at 10:00.
Lunch
Salmon salad with 1 pouch pink salmon, carrot, celery, mustard, 1 tbsp Spectrum light mayo, lots of curry powder.
TLC crackers
3 oz leftover roasted veggies:
Apple slices with cinnamon:
And a non-fat Banana creme yogurt with 1 graham stick crumbled in. I eat these on occasion when I’m running low of plain yogurt or need to grab something quick.
And orange spice tea to drink:
All together for 547 calories:
Walk
42 minutes walking!! *Thumbs up!* It was nice and chilly, but I was all bundled up in my scarf and gloves. Such a great break from the office. -150 more calories.
Back to work………
jenna says
i know EXACTLY what you mean with filling up your morning with tasks and not even having the chance to think about food! I always eat a morning snack just because the time slot from breakfast-lunch would be 7 hours for me and that's too long to go without food, but sometimes I THINK I'm hungry then I'll start filleting a fish or cutting up some beef (haha) and I don't even think about it again for another hour! Its funny to be surrounded by food all day long at school and not even be hungry!
Your lunch looked great btw. Love salmon but have never tried the pouches…maybe I will have to pick some up! Oh, and I had to listen to the audio cd of dr. weil's optimum health for part of my nutrition certification program and LOVED it. isn't he amazing?!
Rummie says
I finally realized the same thing about breakfast. I was always so worried I'd be hungry and have eaten too much and in the end I was eating too little, which is why I think I was having trouble eating net. I've started eating PB Banana oatmeal in the mornings following your recipe and I find not only does it hold me over, I'm almost always meeting my net!
Nicole says
Hi Kath!! I think I recall you saying that you don't -or try not to- run two days in a row? Is there a reason for this other than personal preference? When I'm home for the holidays (without a gym membership), it's kind of to find creative ways to get in cardio. I like to make Tuesdays and Thursdays my "big run" days and the others combination days (cardio/weights of some sort). This morning, I DID manage to get in a wonderful, at-home workout (with some cardio included!!) without hitting the pavement b/c I ran a 10k trail yesterday. Do you have any suggestions?
CC says
Hey Kath!
Question…what are your thoughts on "Better N'Peanut Butter?" I LOVE PB (prob a little too much), and therefore tend to slather it on… so do you think this is a good substitute? Half the kcals for the same amount! I'd love your input on this, especially since I know you're into volume eating. Thanks!
Anonymous says
Ok, this may be a silly question but i thought you could help … dry vs cooked grains.
I onyl cook for one since my family isn't into the healthy superfoods so much so I stick to making a serving for one, ie 2 oz pasta. On box, listed as 56 g = 190 calories.
Now when I measure out 2 oz to cook, I weigh out the 2 oz and throw it in the water. But that yields a higher volume of pasta.
So is the 2 oz dry (more cooked) 190? Or is 2 oz cooked 190? Meaning, I'd have to leave some leftovers if I want to stick to 2 oz of grain.
This always throws me, even with quinoa, rice, lentils. The 150 cal of brown rice dry (1/4 c)should = 150 cal of brown rice cooked (1 c), right?
Oh, my head. This is why I was a C-student in algebra.
Sara says
Everything looks so yummy!
A quick question for you Kath, since you use pomegranate often I figured I'd ask. If I store my seeds in an air tight container, typically, how long will they last?
I just bought two and would love to cut them both up at once while I am in the mood and save them for the week.
Thanks!
Danielle says
Looks delish! Does the salmon pouches have the same nutrients as the actual filet? And is there a difference in taste? I love salmon and would love to try it!
Sarah says
What a great idea to make salmon salad…I don't know why I never thought of it. I typically make tuna salad when I want something of that consistency.
Thanks for the idea! 🙂
Van says
I just discovered your blog a few days ago and I think it's awesome! I have to agree with one of the previous comments, that although I've been following Eatlikeme which does a great job portraying balanced meals, it definitely seems like most of the time her meals are rather small.
Thanks for portraying how real women eat and a healthful way of approaching real life situations like holiday parties! Quick question…net calories is that like the same as say "recommended calories" calculated like say through mypyramid or sparkpeople?
SP says
i personally feel that my body knows exactly how many calories it has had. i could eat 40lbs of lettuce and still feel "empty", but a small amount of full fat cheese and i'm very satisfied. it DEFINITELY depends on the person though; if we all felt satisfied with the calories our bodies *needed* we wouldnt have an obesity epidemic! am i right?
Kath says
Jenna,
Try the salmon!! It's great!! I TOTALLY know what you mean about feeling a hunger pang and then having something come up and the hunger goes away. Totally true, and something I need to keep in mind at all times!
Rummie,
I'm SO GLAD you're hitting net now!!
Nicole,
I had a major foot surgery in 2005 and was restricted from running for 2 years prior, so I just don't want to overdo anything on my feel. Running is the hardest exercise on my body, so I don't like to do it 2 days in a row, however, if I'm without a gym, I might run twice. I might do that over Xmas actually. But you've got the right mindset of switching up the long runs with lighter cardio days.
CC,
I've never tried Better n Peanut Butter, but I've heard people who LOVE it. I eat regular organic, which I think I would prefer just because of the smaller ingredients list. However, I did just check it out, and it seems that the ingredients are pretty natural ones. Cane juice, tapioca, salt, glycerin. If you really like it, I think it looks fine to eat, esp. with the reduced calories. But ultimately I think regular PB would be better….I wouldn't eat this stuff EVERY day. I'm kind of torn on it!
Anon (Use names people!!!)
Weigh your pasta dry. Dry is the most accurate method of food weighing, as cooking methods vary. The box will always say "cooked" if it means cooked, so assume the calories + weight are for dry. So measure dry, boil, and eat! Good question though!
Sara
Our poms last at least a week, probably longer. I think you'd be fine to do both – just try to eat some everyday to use it up! 1 pom yields at least a 1/2 cup of seeds.
Danielle,
I think the salmon pouches taste more like mild tuna than a salmon filet, but it's obviously the same meat. You'll have to try it and give me your opinion!
Van,
Thanks for the compliments! Net calories = Gross calories – exercise calories.
Grace,
I like to feel full and I just don't get that feeling lots of the time when I eat foods that are dense in calories. A bagel sandwich for 500 calories wouldn't do much for me as a whole spread of foods for the same number. Just look how much I pack into my lunches! But that's just me. You've just got to experiment with different meals and see what works. I will say that I often will look at something that is calorie dense and think it won't fill me up but it does, so sometimes I even surprise myself!
grace says
I love how your blog not only incorporates healthy eating, but also a healthy lifestyle. I, too, know when I hate doing something, because I feel the urge to snack.
Also, I think the “food” difference between your blog and eatlikeme is the calorie density of the food. It seems that you eat more volumetric style (more food for less calories) most of the time, is that so? Eatlikeme seems to have small portions of higher calorie food. Although, her portions of salad look huge and tasty.
Do you think small portions of calorie dense food fills you up the same as more low cal/high volume does? I’m still trying to figure out what works best for me.