My mid-term went well. Anyone want to know what bradycardia means?!
Workout
My workout was great – it’s so different to be at the gym at 9:30 compared to 5:30. Although the people are different, it is just as crowded. I always wonder what all those people do for jobs. Perhaps they are students like me, or work nights, or are stay-at-homes or are self employed. I did 30 minutes on the Stairmaster plus 15 on the Stat bike and a few minutes of abs/stretching. I wanted to give the sauna a try since I had some time and just wanted to feel WARM inside and out but I went in to discover there are “no workout clothes allowed” (I was going to wear my sports bra and shorts) and I need a towel to enter, which I didn’t have. I probably could have gone in anyways, but I was too afraid of getting caught! I do want to try it out though. I’ve only been in a sauna once or twice many years ago and the thought of being all warm is so appealing in this dreary weather. On our honeymoon we actually had one B&B we stayed in that had a sauna in our room! But we were too busy drinking fabulous wines to check it out 😉
I had a few almonds after my workout before my commute to Winthrop –
Lunch
Lunch was fun too! I decided to use some of our beans to make a bean salad. But I also remembered I’d bought a small zucchini and squash, so I sauteed them last night along with some spinach leaves to bulk up about 3/4 a cup of beans. For a “dressing” I use a tsp of sun-dried tomato paste (we have a jar of minced sun-dried tomatoes in oil) along with oregano and dijon mustard. It was delish!
Kashi crackers on the side:
A Pink Lady apple –
And last but not least….pumpkin with pumpkin seeds!
All together –
Today’s lunch was about 530 kcal, 27 grams fiber (!!), and 22 grams protein.
New Find
After my mid-term I went for a short walk around campus, which is hard when you have a heavy bag and umbrella to carry around! I need a locker! Anyways, I ventured over to Cupps, a coffee shop right across the street and was THRILLED to discover that it’s really more like a sandwich shop with coffee! They have all kinds of salads and sandwiches for lunch (plus soups in the winter) and most of them are health-minded like homemade hummus. Here’s a link to the menu. They also have information on how they buy local and use organic ingredients whenever possible. I’m totally going to check it out tomorrow for lunch! They have wireless so I can blog there too – sweet!
While I was there I got a hot tea, which I didn’t really want but felt like I should get so I’d have a reason to browse around. Here’s me drinking it illegally in the computer lab –
Off to study, study, study until dinnertime.
Kate says
Slow heart rate….as a nurse, I need to know that one! Just wondering what you saute your spinach and zucchini in- something like Pam or do you use olive oil or butter? That concoction looks amazing and I will have to try it soon! Thanks for the amazing blog:)
BethT says
Today I am carrying that same lunch bag and that same tupperware… :p G
Lesli says
Hello! First, let me say I have been lurking around this site for a few weeks now and love it! I have spent the last year on a weight loss journey that has completely changed my eating habits and this community seems to have a lot of inspiration and healthy eating ideas that are just perfect. Today I hit my goal weight after a loss of 68 pounds through calorie counting and exercise and then I realized I don’t know what to do next! Kath (or anyone else!) when you went into maintaining did you slowly increase your calories or just go for it at once? I assumed I would slowly increase but this week I have also upped my workouts which has made me hungrier and I find myself wanting to add those calories in fast. Any thoughts/ideas anyone has would be greatly appreciated. Thanks again for the wonderful blog!
Simone says
Fruit vs Vegetable, I always thought if it had seeds in it, it was a fruit (banana, tomato, strawberry etc) However, zucchinis and eggplants have seeds, are they a fruit?. So my question is what is the difference between a fruit and a vegetable? thanks
ana says
hey kath! glad to hear you’re having such a good day! i just ate the honey graham Zbar and LOVED IT! sry that you didn’t, but i guess everyone has different tastes -_^
Megan says
Kate beat me to it!!! I was going to say slow heart beat also.
Christin says
Thanks for saving me from having to look that one up, Kate, it would have bugged me all day!!
Christin says
Simone,
Here is your question answered by the Department of Horticulture:
Q: What is the difference between a fruit and a vegetable (or Is a tomato a fruit or vegetable)?
A:The difference between a fruit and vegetable depends largely on your perspective. From a botanical perspective, a fruit is the mature ovary of a plant, such as an apple, melon, cucumber, or tomato. From the common, every day “grocery store perspective,” we tend to use the word fruit with respect to fruits eaten fresh as desserts – apples, peaches, cherries, etc. – and not to items cooked or used in salads. So, tomatoes tend to be lumped in with vegetables because of the way they are used (cooked and in salads), but botanists will call them fruits because they develop from the reproductive structures of plants.
SarahF says
Hey ladies!
Do you guys think that it’s possible to train your hunger? The reason I ask is because everyday I get hungry at 10 am, no matter if I ate a huge breakfast or if I ate a small breakfast-I’m starving by 10. I’ve tried drinking water and tea, or chewing gum, but I need that snack at that time.
I love large breakfasts and want to eat them-but I don’t want to have all the calories of a huge breakfast, and then add on more calories for a snack (since right now I’ve gotten into the habit of splitting up my breakfast and having part 1 at home, and part 2 at 10).
Kath, I’ve noticed you very rarely snack (and if you do it’s a correct portion). How do you not get hungry in between meals? Also, when you’re preparing supper how do you control yourself to not eat what you’re preparing and wait until the meal is ready?
Sorry this is so long!
Alison says
SarahF, I’m the same way. I’ve gotten around it by just not packing a 10 am snack. I find that if I don’t have it, I won’t miss it. Some days I still pack a 10 am snack (like days I won’t be eating lunch until later or days I had a tough a.m. workout) but I do think you can train yourself to just not be hungry at that time.
Romina says
Kath, I hope you did well on your midterm!! I have no idea what bradycardia means, but I hope you do?!
The salad looks fabulous. Beans always make things better!!
SarahF – I think it’s very possible to train your hunger. I never feel hungry because I eat 3 meals and 2 snacks a day (all about the same calories each) within 3 hours of each other. It’s all about getting enough protein in every time you eat to keep your hunger at bay. And if you eat foods that are high in volume but low in calories (and high in fiber) you can feel full for a while too. Fruits and veggies are great. Especially starting your dinner or lunch with a salad. You will fill your stomach up so you don’t eat high calorie foods later.
Becky A. says
Fruit vs. Veggies: Fruits do have seeds in them(apples)/on them(strawberries) Veggies are the roots(carrots, potatoes) and stalks(celery) of the plant. The “mature ovum” is correct, although it grosses me out to think I’m eating reproductive cells!
Simone says
thanks Christin and Becky A
Patricia says
Lesli and all,
I have the same question as you do! I lost the 20 pounds I wanted to lose, and now I have no clue what to do!
My eating has gone wild… and I seem to be hungry ALL the time. I don’t know if its just because I know I don’t have to lose more weight (if I keep eating like this… I probably will)
What do you do after you reach your goal weight??
Tina O. says
I also wonder why there are SO many people driving during the day! I guess its because the suburb I live in is known for its stay-at-home moms! I would imagine there are also retirees and bartenders. I myself am self employed, maybe others are too.
goalie30 says
An Oatmeal question (sorry to add another one, I know there’s been a lot of these)…yesterday I asked about adding protein/soy powder to my cereal and milk, and I was recommended to try adding it to my oatmeal instead. Does anyone else do this? I added my normal amount of water and mixed it with the oatmeal and added 3 T. soy protein powder and microwaved it for 1:30 like I always do and not only did it turn out very dry but it hard a weird flavor, and just like when I added it to the milk in my cereal, it was hard to choke down. I couldn’t even finish it. Does anyone else add soy/protein powder to their oatmeal and do you add more water? I hate to keep running trials and wasting food! Also, instead of adding protein powder, does anyone mic their oameal with egg whites instead for added protein? Thanks
Mel says
Sarah F- It sounds like you just aren’t eating enough to fuel your body through the morning. Many of us tend to be our MOST active in the morning hours and I tend to think that a lot of women are not eating enough to fuel themselves. You said that you “love large breakfasts and want to eat them-but don’t want to have all the calories of a huge breakfast, and then add on more calories for a snack”…I think if you had a more substantial breakfast (balanced with protein, fibre, fat) you would find that it held you over better. That being said, I have no idea what you are consuming 😉 so maybe if you gave us a sample, it would make things more clear.
I think it is normal to feel SOME hunger pains as lunch draws closer…just not an overwhelming amount. I find if I eat less than a 350 calorie breakfast, I will not last til lunch.
Leng says
Hi Kath!
That’s so funny that you’d prefer that the coffee shop be more like a sandwich shop. I’m the exact opposite. I think it has something to do with my coffee addiction…..:P
Anyway that lunch looks great! I absolutely LOVE zucchinis. See you at dinner!
LT says
goalie- i added some egg whites to my pumpkin oatmeal today and it wasn’t bad at all..just a slightly diff. texture..kinda like a souffle!…i would def. be careful not to add too much and just play around with amounts.
Sharon says
If you don’t mind explain what you eat with your pumpkin. Do you eat the canned kind? What do you put in it? It looks good and I would like to try some.
Thanks
Sharon
BethT says
Tasty new bread alert!
I usually buy the Ezekiel breads, but my Trader Joe’s was out of the kind I buy. So I tried one of their house brands – and it’s a whole wheat bread made with quinoa! It was so different, and really tasty. If you like the Ezekiel breads (or any nutty tasting wheat bread) give it a try.
NCCarter says
Just wanted to say thanks for everyone’s contributions to the “what’s-on-your-workout-playlist” question. I loved all the answers….going to have to make some new mixes tonight!
Betsy says
when you eat pumpkin plain like that, do you add any sugar or spices? i’ve never liked it plain and feel like i need it sweetened.
also, i just noticed (how did i not notice this before??) that i totally have the same lunch bag! i got it in my stocking from christmas and i LOVE it!
Susa says
I love pink lady apples!
I’m with you on the pumpkin-so good. Unfortunately my palms already have an orange-y hue so I should probably cut back a bit.
Lunch looks really good. :O)
B_Hlthy says
goalie: i commented back on a different page to you- mixing the protein powder with the milk medium first should produce no clumps when you then add it to the oatmeal… You may have to cook the oats first with less liquid.. mix the powder+liquid… then combine the two… honestly if it is a waste of food- eat the oatmeal, drink the protein-
Yes I have cooked egg whites and oatmeal… um.. i can’t say that it was good… but check out my feature pic … Kath you are super awesome…. i mixed together and microwaved pumpkin with egg whites (ive used up to four e.w with a 1/4 c pumpkin depending on how much protein i wanted) then put in steel cut oats and microwaved all of it- yum! high protein, plus whole grain, plus a veggie! I also cooked quick oats with the egg white squash mix… i personally loved it- but i cant speak for anyone else… i did add some sweetener and spices
goalie30 says
Thanks for ideas/ tips on the protein powders vs egg white additions to the oatmeal; I appreciate it 🙂
Kath says
Kate,
We usually use cooking spray because I never think you can taste the olive oil, but we use EVOO or butter on mushrooms (I think you CAN taste it then) or anything that needs a nice crust, like shrimp or fish. HTH!
Lesli + Patricia ,
Have you read my question on maintenance in the FAQ? That should help you understand my perspective. The reason most people struggle with maintenance and re-gain weight is they think they can suddenly add back all the calories they cut out during weight loss, but then they find themselves gaining at special occasions or when they overeat. I prefer to lose some, gain some to keep my weight stable. I think you should add some back to your daily intake, but not all. You’ll have to fiddle around with your amounts to figure out what is a good balance for hunger and fuel and a little padding from gain amounts. I have maintained my weight almost to the T for almost a year now using this method. Does that help?
SarahF ,
I love Mel’s response – she said exactly what I was thinking.
I used to be like you. I had a medium to small breakfast and was starving by 10:00 and always, always had to have a snack then. It used to control my mornings because I would look at the clock all morning to see when it was snack time! Often I’d start getting hungry as early as 9. Then I read Fit From Within and started experimenting and realized also that Cristin at Eat Like Me’s meals were bigger but she didn’t snack and I decided to try bigger breakfast. LIFE SAVER!! I added 150 or so calories to my breakfast and suddenly I don’t need a snack. I still do need one in the afternoons around 4:00-4:30, but my morning snack is no longer necessary. I have realized that I do have to drink at least a half liter of water throughout the morning, and I do get hungry the final hour before lunch, but I actually enjoy getting hungry for lunch because hunger is the best sauce, right!? Try having a big breakfast – even if it scares you – and just see what happens.
Sharon + Betsy,
Libby’s 100% Pure Pumpkin. I add a little splenda and pumpkin pie spice.
Goalie,
Where’ve ya been!? Here’s what I wrote the other day in response to your question: Goalie,
I don’t use protein powder because I get enough from my diet (I only need about 45 grams for my weight and get lots more than that – almost 75 grams today). But for your powder clumping, could you mix it with a liquid first and then add it? Seems like it would behave similar to cornstarch, flour and hot chocolate.
Kath
Nikki says
omg – first of all, I absolutely LOVE pink lady apples – they are my very favorite kind bc of their unique flavor! great choice! Also, I was wondering (this may have been asked already) but do you try to net your RMR/BMR to lose weight? Or do you have to net below your RMR? Every time I net below my RMR (usually by accident) I feel like I’m starving – but I’m trying to lose weight, so I’m burning about 500 cals and my RMR is around 1400. I can’t seem to get this one straight!
Kristine says
Kate, you’re a nurse? I’m going to nursing school this year in Portland, OR! Where did you get your license?
Kath says
Nikki ,
Have you read the FAQ on NET? RMR is the calories you need if you lie in bed all day. Calculators usually multiply this by 1.2 or 1.3 to get a maintenance calorie amount. If your RMR is 1400 and you are mostly sedentary with the exception of your workouts, multiply 1400 x 1.2 = 1680. I would then subtract 300-500 (depending on how much you have to lose and your hunger levels) from 1680 to get a NET goal of 1280 (we’ll use 400). If you do not workout, eat 1280 gross (which is pretty tough – why it’s nice to get in just a little physical activity each day!). If you burn 300, eat 1580 gross. 500, 1780. Make sense?
Kath
Kate says
Hey Kristine! Yep I am a nurse in Boston. Good luck with nursing school, I loved it but I am very happy to be registered now:) It’s a great field and there is always a need for more!!!