My schedule is a little wacko today! Since we got home late last night, I set the alarm a little later today, and since I don’t have class until 12:30, we planned a sunrise run instead of the gym first thing. I wasn’t really that hungry when I woke up (probably from all the snacks I had at 8:30 at the reception) and just had a cup of lemon green tea (no sweetener – go me!). We left for our run around 8 and did 5.5 miles or so. It was bright and crisp out there! I can’t wait for the summertime when we run while it’s still dark out and watch the sun come up when it’s all steamy out there :0)
After stretching, shower, and some cleaning, I didn’t sit down to breakfast until 9:30 (and surprisingly still wasn’t that hungry!) but I managed to polish off one of the most delicious bowls of oatmeal ever!!
The usual combo of skim milk (oats were prepared with 1/2 milk, 1/2 water), half a large banana (whipped in while cooking), brown sugar ( about 1 tsp), cinnamon, toasted walnuts (1 minute in the microwave does it!), and 1 tbsp ground flax. Along with a spoonful of almond butter!
In a pretty orange bowl from Pier 1
I also had a latte made with about 3 oz of steamed milk and toffee coffee – this is probably what put me over the top with fullness!
All together with my Physiology flash cards!
This breakfast was about 450 kcal.
Lunch + Studies
So because I’m so full at 10:00 and usually have to eat lunch on T/TH at 11:45 or so before my 12:30 class, I’m going to spread my lunch out between my classes. I have a turkey sandwich packed, an apple, and a bag of mixed things like Kashi H2H and mixed nuts to nibble on during Cultural Foods. I’ll take photos of each thing as they come through!
Also, I have a HUGE Physiology test tomorrow and I’m so underprepared right now. I need to focus on studying all day today and know the blog comments are going to be a distraction, so I won’t be responding to blog questions until tomorrow afternoon. Please help each other out with responses when you can!!
Thanks guys – see you this afternoon around 4 for my lunch post 🙂
linds says
Good luck tomorrow! I have a huge Chemistry of Food midterm tomorrow night and I have been studying like crazy for the past few days, so I know how you feel 🙁
Sarah says
Hey Kath, I have that exact same bowl!! 🙂 It’s huge, and perfect to use as a bowl for stir-fries with rice and things like that (has great ‘eye appeal’ when matched with chopsticks!)…and oatmeal of course. 😀
Cara says
Good luck on the test!!
Lynn says
Kelly T and Goalie,
The other day you answered a question of mine about yoga and if you don’t mind I have a follow up. You said that the soreness I felt from yoga was due most likely to stretching and lengthening my muscles. So to help prevent osteoporosis, would you say that although yoga lengthens and stretches muscles it wouldn’t help build bone density?
Also, because I am new to weight lifting, my knees take a lot of the pressure when I do lunges and squats and my low back hurts when I do crunches. Any ideas of how to build muscle in my lower body and do low ab work without killing my knees/back in the process (I don’t belong to a gym, so I prefer to do something at home). Thanks!
Christin says
Good luck on your test, Kath! 🙂
Robin says
I bought some pacific brand butternut squash soup, any ideas as to what to eat with it for a light lunch or dinner? I am not a huge meat eater, but feel I need to add something with protein. Milk? Any ideas are welcome!
JennS says
okay, gotta know (to kath or whoever) how do you “steam milk” to make it look like that on the coffee?
Kiala says
Ok, sooooo not so much hungover. Kudos to you and your liver! Mine is kind of broken.
You’ll do great on your test, don’t stress.
I like to rhyme in the mornings.
Kiala says
Oh, also! to, um, Jenn S.
Put the steaming pitcher in the fridge first. The cold reacts to the steam and makes it all frothy.
Trust me, I live in Portland, Oregon.
Tina says
I LOVE your bowl! So cute! Good luck on your exam!!!!!!!!!!!
Tina says
P.S. How do you steam your milk? Do you have a espresso machine of sorts?
Ala says
Hi Kath,
I just want to say thank you for the changes you have made to your blog. I love the de-emphasis on calories, it makes such a huge difference.
Also, I think your ‘splurges’ over the past week or two really illustrate your balanced approach with food. It really hit home with me when you said that you ask yourself, ‘if it’s worth it’…and special occasions just sometimes ARE really worth it! You inspire me to achieve such a balanced mentality.
VeggieGirl says
A sunrise run sounds so picturesque – I can only imagine how beautiful the sky looks RIGHT when the sun rises!
Such a vibrantly-hued orange bowl!! Gorgeous, indeed!! And perfect for your morning oatmeal breakfast :0)
Best of luck with your physiology test!!
Ash says
Hi Kath – First time commenting here! I’ve been reading your blog for a couple-months-ish now. And as someone who is passionate about food, cooking/baking, AND health, I find your meal ideas and dedication to this blog inspiring. Thanks for sharing with us!
And now, I thought I’d share something with you…I’ve been making different variations of your oatmeal pancake recipe for a few years now and wondered if you’d ever tried putting the ingredients in a food processor or blender before cooking it up. A recipe I make calls for 1/2 cup oats, 3 egg whites, 1/4 cup cottage cheese, 1/2 teaspoon baking powder, and vanilla and cinnamon to taste. You grind it all up in the blender until it’s smooth and it’s like a real pancake batter. Sometimes I leave out the cottage cheese or use only 2 egg whites or add some fruit (always room to play around!), but I thought you may be interested!
Meredi says
Hi Kath,
I didn’t have much time last time I posted, so here I am again. First, I’m relieved that you decided to go with the one-post-per-meal approach. It was going to a be huge headache for me otherwise! Happy Meredi!
Second, I know people thank you all the time but I just wanted to chime in. I’ve been watching what I eat for a little over a year now, and have been trying to learn to cook more and more, but I’m not very experienced yet and have had to follow recipes very closely — I don’t trust myself to deviate! I was thrilled to find your blog because you eat so many SIMPLE yet YUMMY things, and you seem to have such a good sense of how to improvise. Dinner does not need to contain 20 accurately measured ingredients — you can just throw in whatever’s in your fridge. I’m sure it all comes naturally to you, but I just wanted to thank you for showing me that it’s possible, and easy!
I made my first bowl of homemade oatmeal this morning, after being inspired by you. Sure, it took a little longer than the Quaker + milk + blueberries I usually make, but it was positively delicious, and better yet, I know EXACTLY what’s in it. Thanks for the inspiration!
Meredi
the husband says
Tina,
Yeah we have a combo espresso/coffee maker. I like it well enough for home use but the steamer isn’t the most user-friendly, or as powerful as the ones in coffee shops. Here it is:
http://www.krupsusa.com/All+Products/Espresso+Machines/Espresso+coffee+machines/Products/XP2070/XP2070.htm
the husband says
Meredi,
I notice you’re from Toronto. How exciting! My roommate at Davidson was from there – he’s in law school at Osgoode right now. I gotta visit sometime.
Robin says
Husband is there a reason you typically use the carrot or ginger pacific soup as a based as opposed to the squash pac. soup as a base? Also, why do you not use vegetable broth or chicken broth? Thanks!
Mikell says
Hi Kath,
I was a major flashcard studier as well. You should check out www.myndology.com. They’ve got these great flashcards that you keep on a ring, so that you can change the order if you’d like, and you don’t have any catastropic flashcard spills.
Cheers.
Jules says
Hey “husband” (feels a bit weird calling someone besides MY husband that!) – I’m from Ottawa (my hubby is from Toronto), and given the nice warm weather you guys seem to have, I’m not so sure you want to venture north!! Maybe in the summer…!!
chrissy says
Hey Kath, i have a quick question for you- do you take a daily women’s multivitamin or any kind of supplement? I’ve been taking the One-a-Day Women’s multivitamin, but it seems to hurt my stomach whether i take it with a meal or not. Could you (or anyone else reading this blog) recommend any that might not cause this problem? Thanks!!
Nicole says
To Lynn,
Have you tried doing ab work with an exercise ball (the big 25 – 30 inch diameter ones)? If not, give that a shot. It seems to make a world of difference for my back. Plus, I get bored with crunches, and the balls come with instructions for all kinds of ab work techniques (e.g. laying flat on your back and lifting the ball with your legs). Personally, I think its a much more intense workout than standard crunches. I can crunch for hours, but trying to balance on the ball and crunch…I can eek out maybe 50!
Kelly L. says
It’s almost Friday so let’s have some fun!
1) What have you eaten so far today?
2) What’s your favorite “healthy” food?
3) What is your favorite “guilty pleasure” (I don’t believe in deprivation so what i mean by this is what is your favorite food that you like to induldge in, in moderation)?
I’ll start!
1) Breakfast: 1 3/4 cups Barbaras Puffins with Dannon Light and Fit mixed in and 1 banana
Snack: An apple and Kashi Honey and Flax Granola Bar
2) Oatmeal & Salsa (but not together obviously)
3) OREO CHEESECAKE (drooling…)
goalie30 says
Hi Lynn 🙂
What I’ve been taught is that you have to do “weight bearing” exercises to prevent osteoporosis. I think of Yoga more as stretching and flexibility, it CAN help tone muscles, but because it’s not weight bearing (think of any impact activities such as lifting weights, walking, running, jumping rope, etc) I don’t know that yoga in itself would be the only exercise you should do to solely prevent osteoporosis, I would still get in some walking or other form of weight bearing cardio if possible.
The ab exercises on the ball is a great idea. You could also try just basic crunches, not a full sit up, so only your head/neck and upper back comes off the ground which would put less emphasis on the back. To make sure your doing your exercises correctly, you may want to look at some examples online at shape or self’s websites to see the proper form for doing the lunges/squats and ab routines. It may be that your form is a little “off” and you’re straining your knees too much (i.e. when you lunge forward, you should take a step far enough ahead of you that when you get into the lunge position, your front knee should not be over the toe on the foot). If you’re using weights for the lunges/squats, you might want to just start off using your own body weight to get your form right and THEN add weights in as your body adapts to the exercise.
Chrissy,
Try cutting your multi-vitamin in half if possible and take half in the morning with breakfast and half at dinner. If you still get stomach upset, then maybe try a different brand such as Centrum.
Hope this helps,
Katers says
Hey Kath,
I know you’re not responding to blog comments til tomorrow 🙁 but I wanted to tell you and everyone about my little development.
I’m looking to lose weight gradually by eating healthfully and exercising. I think you were similar to me in that I love healthy foods, but my portion control is OUT of control.
I have a bowl of oatmeal every morning 1/2 milk, 1/2 water, 1/2c oats, walnuts, cinnamon, vanilla and a scoop of ab or pb – just like you do it. My problem is that because of years of overeating, I have absolutely no idea what a tbsp of pb or ab looks like. And since I usually eat breakfast in the office first thing, I don’t really want to pull out a ring of measuring spoons in front of everyone.
My solution: pb packs! When I get a new jar of pb, I spray a tbsp with some cooking spray so that the pb will come off easily, and then I scoop a tbsp into mini baggies. I make a bunch of them, mark with the date, and throw in the office fridge. That way, I don’t have to guess in my food log, feel worried that my portions are way off, or look weird in the office! I even keep some in my fridge at home just in case I’m on my way out the door or feeling lazy. 😛
Eventually I hope to be able to eyeball it, but this works for now, and it’s been a lifesaver!
Lynn says
Thanks so much goalie……I always look forward to hearing what you have to say. One last thing, if I did yoga and walking would that be enough? Or would you recommend weight lifting-osteoporisis runs in my family 🙁
Tina O. says
Robin,
For the protein, here’s what I made the other day and it was so good! In the “Taste” section of my paper there was a recipe for carrot soup with crab. I didn’t have any crab, so I used a pouch of pink salmon and it was really good. It made the soup feel more substantial also since I got to chew instead of just slurping.
Christin says
I like Kelly l’s idea…heres my answers!
1) Naked juice green machine smoothie and whole wheat crackers, plain nonfat latte
2) Hummus with fresh veggies
3) Anything dark chocolate! (Oh, and coldstone cake batter ice cream which i have been resisting for a looong time, but now that it’s been brought up on this blog recently, I think I might have to cave this weekend!)
Kiala says
God, I’m just all commenty today…BUT did any of you ladies watch the Dr. Oz thing on Oprah Tuesday? He went over what vitamins to take and the best anti-aging foods, etc. Anyway, the supplement thing was really helpful. Here…
There is a link at the bottom of the page for a printer friendly checklist.
http://www2.oprah.com/health/oz/slide/20080205/oz_20080205_350_118.jhtml
Christin says
To Lynn,
I know you got other great responses, but my husband has lower back issues since he is tall and thin, and I recently set him on a regimen of planks (both regular and side) and they have REALLY been helping him…I had him start out holding 30 seconds for each and now he’s up to a minute! His back pain has decreased quite a bit since the planks are slowly building up his core…
goalie30 says
Lynn,
Yoga and walking should be fine for osteoporosis prevention. I would also recommend to you to get in about 500mg of calcium three times per day (spread it out, becuase your body can’t absorb more than 500mg at a time), which will ensure you’re getting the maximum amount to your bones. With this combination it should help prevent osteoporosis, but if you have a strong family history, it may still be possible to get osteopenia showing up on a bone density scan some day. My recommendation would be to have a bone density scan sometime in your 40’s or early 50’s, or sooner if you start developing stress fractures or several bone fractures in a few years time, to see how your bones look. If over time your scans do end up showing an osteopenia, your doctor can always put you on a fosamax or boniva or actonel and that along with your high calcium intake, weight bearing activity, and healthy diet (and no smoking, I hope!) should prevent any further progression into osteoporosis…Glad I can share some important info with you (and others!)!
Lisa says
1 more day til Friday!
1. Breakfast: Oatmeal with a banana and a tbsp or so PB.
Snack: A few mixed nuts (mainly cashews and almonds)
Lunch: PB&J, a tomato, and Garden Harvest Veggie chips(i think that’s what they are?) kind of random but I wasn’t really in the mood to pack my lunch last night so this is what I came up with.
2. Fave healthy snack: Prob hummus and Kashi crakers!
3. Anything with the combo of PB and chocolate! mmmmmmm:)
icedchai says
I hope no-one minds but may I ask Goalie or anyone else in the know re: personal training/diet etc., re: suggestions for work-outs/diet best for weightloss. I have the triple whammy of being hypo-thryoid (medicated/under control), PCOS, and spinal rod from childhood scoliosis surgery. I have always had some extreme fluctuations with my weight. I’m small-framed 5’3″, have never been athletic and have ballooned to 163. My goal is to get down to 125. I’ve yo-yoed with my weight before. I’ve been told running is not good for me. If I wanted to, jog I could do so twice per week/lightly. My doctor just says to go walking, but I feel like I should join a gym/I’ve just always been self-conscious of going/given my weight. I’m so sorry this is so long and Kath, your blog is just wonderful. I know you’ll be a great asset to the nutrition world when you are done.
JennK. says
Hello Kath and readers,
I have a question for anyone who may have some insight on the guidelines for daily sodium intake. I generally find that 2500 mg is recommended but when I have kept track of my intake on any given day it’s usually more like 3000 mg — sometimes more! I generally feel I eat a balanced diet and don’t eat too many frozen or packaged foods, etc. so for me it’s just a matter of all the little things adding up. Do you think it’s unhealthy to be taking in so much sodium, and if so, what can someone on a balanced diet do to correct the problem?
JennK. (formerly Jenn, but there seem to be a few of us!)
Kelly T. says
hey lynn!
Reguarding the yoga and osteoperosis…bones strengethen based on the term “form follows function.” that means that higher impact activities, which puts more stress on the bones, causes them to become more dense. the harder you use them, the harder they will become. Walking is significant enough impact to make a difference.While yoga is not high impact, the strength and flexibility you will gain from it will make the ligaments, tendons and muscles around the bones stronger preventing injury. To specifically strengthen the bones, however, takes impact and proper diet (calcium, etc.) Yoga is a great part of a well rounded fitness routine, though, and i recommened it highly.
As for the pain you experience, it is very common. the knee pain with squats and lunges is most likely due to improper form. make sure in both exercises your knee does not pass over the toe and that you really concentrate on using your muscles to complete the movement, not momentum. As for the back during crunches, i would recommend doing your crunches on a stability ball. it takes a lot of pressure off the back and there are a lot more ab exercises you can do on it if the pain persists. Also, because you are new to strength training (i think you said that) your muscles may just not be strong enough to complete the movement or ready for the new workload. remember to start out slow and as you gain more kinesthetic awarness and encorporate more motor units (which just comes with your body adapting to the change of working out) you will find these exercises easier to preform
KM says
I like this idea Kelly 🙂
1) Breakfast: Baked Egg Souffle from Panera (splurge of the day!), Green tea
Lunch: English muffin w/ peanut butter, carrots w/ hummus, strawberry yogurt
2) Roasted root veggies…mmm.
3) ICE CREAM. It may be the one reason I can’t lose those last few stubborn pounds 🙂 (Can you tell I’d rather keep the pounds and enjoy the ice cream?)
Kelly T. says
Oops, i forgot to finish what i was going to say….
If the lower back pain is ONLY during crunches your lower back muscles may be either too weak or too strong (i know that sounds weird) Its hard to detrmine because i cant see you, but a lot of that has to do with posture. if your pelvis tilts anteriorly (forward, like your belly is concave and your chest if forward) then your abs and hip flexors are tight while your hammys and lower back are weak. you want to work the hammys and lower back. If your pelvix tilts posteriorly (like your sticking out your belly) then your hammys are tight and and your abs and hip flexors are weak. you want to stretch the tight ones and work out the weak ones. this can eliminate about 90% of all lower back problems by just balancing out your muscke tone.
weight lifting plays a huge part in strengthing your bones as well, make sure to encoporate this too. its one of the most important recommendations from doctors for people with ostepoerosis to strengthen their bones.
Kelly T. says
iced chai-
i am a personal trainer and see people with rods in their back VERY often. we usually recommend doing pool work. the water adds resistance while also lowering impact, so the stress on your back will be minimal. I know just what you mean about being intimidated by the gym. thats why i work at a facility that is strictly personal training. its just one on one, theres no more than 2 trainers and two clients at a time, and even then you are seperated by a partition. you gain a great relationship with your trainer and their undivided attention is on you. I refuse to give nutritional advice seeing as how i am not in any way trained to do so, and am even a bit wary to give you any workout ideas based on your conditions. i would highly recommend talking to a doctor and then talking with a personal trainer, even just once. the first time is usually free and i know atleast at my work, we dont mind just chatting with you and sharing ideas even if we know you arent signing up for anything. Just make sure they are certified because a lot people arent and can make recommendations that might hurt you.
i have hyper-thyroid (i think its called hashimoto’s disease or something). they talked about killing off my thyroid and then giving me a pill the rest of my life to act as my thyroid would. Did they recommend anything like that for you? i said no, id rather deal with the shakey hands and heart palpatations. i was just wondering if the treatment for hypothyroid is similar.
JennS says
great idea!
1- whipped cottage cheese and blackberry preserves on ezekiel whole grain toast
2- i love hummus and turkey on whole grain pita and veggies
3- Haagen Das chocolate ice cream should be a sin.
Kelly T. says
a client no call no showed today…cant you tell i have nothing to do?
1) i had quaker simple harvest oatmeal (its too sweet i dont like it much but i refuse to watse) mixed with 1 tbsp peanut butter and 1 banana
2) hmm…id say brown rice, or fat free yogurt. yogurt fills me up like nobody’s business
3) im not too much into sweets. My weakness is mexican food.
Hey Kath-
i just wanted to say, i was looking at the archives of when the blog started and i see you have come a long way to gaining a healthy relationship with food. Id say for anyone who feels your a bit too preoccupied to check out the first few monthes. She has really mellowed out and you can tell its more natural to her now.
Lynn says
Thank you all so much for your advice (goalie, nicole, christin, and kelly)!
Kelly, you sound like an excellent personal trainer…..I went to one that was not good 🙁
If I do aerobic videos instead of walking is that weight bearing (its old school jane fonda, my mom’s which i know is high impact and not the best- you can’t win!)
Kelly T. says
Aww thanks! i get a lot of complaints about “big gym trainers.” they pretty much just rush you through so they can get paid. Its kind of understandable because they get paid per session or based on how many gym memberships they sell. i picked my job (its called Fitness Together, they are all over the country, check one out!) because we paid salary so its not all about sales. we even email to check in or send articles that we think would help certain clients out.
is jane fonda like jumping jacks and stuff? (i think i am showing my age a bit here…) i would say that could work in conjunction with weight training and then maybe wear a pedometer to just make sure you are moving enough throughout the day. (i have mine on right now, never go anywhere without it!) aim for about 10,000 steps a day.
Christin says
I agree with Lynn, Kelly, you don’t live in california, do you?? haha, I would definitely go to you for personal training! 🙂 I now know my pelvis tilts anteriorly and now know what to work on, thanks to you! I don’t have osteoperosis in my family, but on my Mom’s side they are a bunch of “hunchbacks” so i am constantly focusing on my posture.
Katie H says
Thanks for helping me procrastinate 😉
1. SO FAR TODAY
Pre-workout: Homemade pumkin muffin and hot herbal tea
Post workout: Wallaby nonfat vanilla bean yogurt with sliced strawberries
Lunch: Grilled portobello mushroom topped with roasted red peppers, spinach and wasabi-tofu mayo on a whole wheat bun, small serving of Terra potato chips
2. FAVE HEALTHY FOOD
Fage 0% topped with toasted walnuts and honey
3. GUILTY PLEASURE
Margaritas!
Elizabeth says
To The Husband…I know you’ve answered this recently, but I was having trouble finding the answer amidst all the comments from the last week or so. Would you mind explaining what to look for in a food scale again? I am thinking about getting one and I want to know what to look for.
Thanks!
Kelly T. says
nope, i live in Seattle. Sorry, lol.
haha, Katie reminded me about another guilt pleasure…i cant get enough of those Strawberry lemon drops. (ive also been known to drink a few 40’s in my day, too!)
Liz says
I was just browsing through your archives, and saw your “tips” for the 9-5 lifestyle. I can’t thank you enough! I am a new mom who just started back at work, and am struggling to find time to workout when I get home. I’m exhausted! I’ve been debating early morning workouts, and your post made me decide that I’m going to do it.
One question for you re: flax. Do you use flax oil at all? Also, how much flax powder do you use in oatmeal in the morning?
Christin says
Yum! Yeah my drink of choice is flavored vodka with RedBull, which I know is terrible for you, but I only have them when I play shows less than once a month and even at that i’ll only have one and then switch to tonic with lime. I really like Pinot Grigio too!
Lynn says
Kelly, I am actually young too, its my mom’s…..its pretty funny to watch actually. Jane fonda is high impact moves. I will def. check out that gym name.
Christin, you said your family is a bunch of hunch backs…..mine too! How do you work on your posture.
Kelly T. says
aw man, i switched up the anteriorly and posteriorly. anterior for a belly that sticks out and curve in your lower back and posterior for a concave belly. sorry.
pjena says
I’m procrastinating, too. 🙂
1. SO FAR TODAY
Breakfast – ff cappuccino, oatmeal
Lunch – apple/squash/sweetpotato/carrot/roastedpepper/chickensausage soup with crackers – Delish, but I burned my mouth. 🙁
2. FAVE HEALTHY FOOD
Oatmeal!
3. GUILTY PLEASURE
Chocolate Chip Cookies
And Kath – You were so right! I had leftover baked apples from last weekend and tried them in my oatmeal. SO good and way better than cooking them with the oatmeal!
Kelly T. says
Christin- what do you mean play shows. are you in a band?
Jill says
Kelly, I just looked up the gym name you work at, we have a branch near me, it does look good, but its really expensive per hour (i’m a broke student). You do sound like a great trianer though 🙂
You might know the answer to this. I would like to exercise in the early morning like Kath (well not quit as early as 5 am!), and don’t want to eat two breakfasts, but I always need food first thing in the morning. I know I can eat something like a piece of toast or a banana, etc, but like I said, I don’t want to eat two breakfasts so that would take away some calories I would normally eat at breakfast (I realize I burn some calories at the gym, but I am not an intense exerciser and I am looking to burn some calories- weightloss stage). Any recommendations? I don’t want to get low blood sugar either though!
Kelly T. says
Jill-
it is pricey because it is so individualized. honestly, i probably wouldnt be able to afford to go there, lol.
i am a huge advocate for eating something, ANYTHING, the moment you wake up. it gets your body running without wasting a moment. Since you arent an intense exerciser (im not either, so dont feel bad about that) i would say a little snack before should suffice (like how Kath does.) If you worry about the cals take something from your regular breakfast and eat it before. Exercise in the morning does one, but often two, things to your body. It gets your metabolism revved for the entire day, which means you can eat more ( a little bit, dont go nuts) but it also tends to supress hunger, so you arent as hungry during the day. if you find you are eating less than normal after working out in the morning, up your morning calories. but i think for the most part it shouldnt make a difference. make sure you eat carbs for breakfast though to replenish your glycolgen stores you used during your workout. otherwise you will be drained the rest of the day.
Ana says
1. breakfast:
-1/3 cup oatmeal w/skim
-1 apple sprinkled w/cinnamon
snack:
-ococo’s organic baked chocolate crisps (have you tried these? they’re GREAT!)
-water
-2 pieces gum (to get me through school)
lunch:
-carrots
-lit n fit blueberry yogurt
-turkey sandwich w/lettuce and mayo
afternoon snack:
1/2 cup cottage cheese
22 almonds
clementine
Ana says
oops! forgot to finish! ^_^
2. sweet potatoes (baked)! and black beans
3. whip cream on my dessert (i go crazy w/the stuff, so try to keep it to special occasions -_^)
cool idea!
Holly says
Has anyone ever tried the DreamField’s pasta?? It’s supposed to be lower in digestible carbs? If you’ve tried it, did you like it, does it taste the same as regular pasta?
the husband says
RE: sodium intake
I’ve heard a lot of differing opinions on sodium so I’m just gonna go ahead and admit I don’t know any definitive information here. Nevertheless, Kath and I aren’t terribly cautious about our sodium intake but I think that’s more an expression of us doing a good job already (not to brag too much though!)
Basically, we try to avoid packaged products that seem to have a ridiculous amount of sodium (typically over-used as a preservative). V-8 (the regular kind), chips, broths, soups, canned stuff – the list goes on and on.
Also, we rarely salt our food when it gets to the table. I personally believe that you should liberally salt food before cooking, and with cooking in mind. See, when we salt for cooking, we put much less than what people put on their plated food. If you do this you’ll get the maximum cooking benefits of salt (drawing moisture and flavors where you want them) without going overboard.
Remember that salt is an acquired taste, and if you feel like you eat too much, gradually try to pull back. My mom is an example of this: every single thing we cook for her, no matter what it is, she has to put a little bit of salt on it once it’s on her plate. I’m pretty sure our food is salted well enough before cooking, so the extra salt my mom adds is only to satisfy her taste buds (bad!).
RE: food scales
The most important features of a good food scale are:
1) it’s digital. they’re way (weigh?) more accurate
2) it can measure in grams and ounces (trust me, you’ll want them both)
3) it has a “tare” or “zero” button. this allows you to say, put a bowl on the scale, zero it’s weight out, add your X ounces of cereal, zero that out, add your X grams of walnuts, and presto, you know the exact measurements of the things you added without having to break out the calculator.
Ours is great, but if I could change two things about it, it would be 1) a larger weighing platform (for baking – otherwise it’s fine) and 2) i wish i measure ounces in decimals rather than fractions – just for more accuracy.
Hope that helps!
Jill says
Thanks Kelly……..our resident trainer!
I think I will eat a small piece of fruit (like an orange) before I go, is that really enough?
jenna says
Good luck getting all your stuff done!!! One more day til the weekend…I’ve been busy doing a project for school as well!
As for the tofu: the reason its all crispy and wonderful was because it “caramelized” in the brown sugar. I followed the recipe exactly and that’s how it turned out! Wonderful! I think you would really enjoy it…
goalie30 says
re: osteoporosis prevention
You can still prevent osteoporosis without weight lifting. If you hate to weight lift and/or use improper form and cause yourself injuries every time you do it, then it is best to stick with activites that you enjoy and that do not hurt you. Again, the walking and yoga should be more than sufficient. I have 80 year old ladies who are keeping osteoporosis at bay just by walking 30-60 minutes 3-5 days a week with proper calcium intake, and they are NOT weight lifting, so don’t feel that you HAVE to weight lift if you don’t want to/don’t like it/etc.
Hypothyroid/Hyperthyroid conditions:
I would not recommend for patients with Hyperthyroid to go untreated, it can lead to fatal heart arrhythmias or even “thyroid storms” which are life threatening in the long run. When people’s thyroids run too high/fast, usually they are given some form of radioactive iodine treatment to, for lack of better terms, “kill off” a portion of the thryoid so it’s not overworking any further. This often leads people to become HYPOthyroid. Anyone who has hypothyroidism basically doesn’t make enough of their own thyroid hormones, so they are given supplements in the form of Synthroid/Levothyroxine. When people’s thyroid runs too low it can cause a modest weight gain of 5-10 pounds, but with medication, the thyroid should return to a regular functioning level making the metabolism function at your usual “normal” level.
Beth Q says
I’ve been watching my sodium a lot over the past few months. One of my tricks is to not by any products that list more the 400 mg of sodium per serving. Not having the salt in the products in the first place really helps! I’ve never been a big fan of salting my food either, but I agree with the husband that you should ween yourself off. Also, make sure you’re using sea salt which has some extra minerals and will give you a bit of a boost in some other areas. The other thing I love to season meals quickly is Mrs. Dash… it’s not salt, but its an easy all in one spice that adds just a little kick.
Kelly T. says
actually my doctor said he would even CONSIDER the radioactive treatment on me because the effects in the long run of killing a portion of your system with radioactivity havent been seen. Im only 21, so making me radio active this young might cause my future children to eight legs or be purple. and yes i would love them reguardless.
funny thing, he said when you get that done, you cant eat off normal silver ware and you have to flush twice so people going after you dont become impotent. My boyfriend would make me move into the basement, lol.
I still keep an eye on the thyroid and get the levels checked. If they continue to get worse i might look at my options, but for now, knowing that im not having a heart or panic attack, and that its due to my thyroid is enough for me 🙂
and as for working out, i dont ever recommend doing anything you hate. because, of course you wont stick with it. i hate running, so you know what? i dont do it. i didnt mean to say that she HAD TO weight train, she can do whatever she wants, that was just my offer of the best way i know to strengthen bones.
Kelly T. says
its so true with the salt thing. i cut mine back and missed it for a while but now i dont even notice, and can actually taste the food better.Garlic and red pepper flakes are great for adding flavor. i know Rocco Despirito (sp?) said that on the biggest loser this week, but its so true. My future husband is so smart.
Christin says
Kelly t, oops, i left for lunch and got behind, lol but yes, I am in a local band…I sing 🙂 The style is rock n roll..think Led Zepellin meets Nirvana
Patricia says
1) oatmeal, PB toast, chicken salad, 1 cup of cheerios
2) whipped cottage cheese, oatmeal & bananas!
3) nutella & scones
Kelly T. says
oh cool! whats your band’s name? do you have a site or anything? my boyfriend is the bassist of a band…Trip Like Animals, they have the same kind of vibe. Very Led, but a little heavier, they usually play with metal bands. There site is underconstruction, i think there is one picture up (triplikeanimals.com) but their myspace is in full swing.
Christin says
Nice, how fun!!! If they ever want to play in LA I have contacts…I even got to play at the famous Whiskey A Go Go on Sunset! 🙂 i’ll have to check out thier Myspace…we have one too, our name is Beautimous (the recordings kinda suck right now though, and I am on barely any since I just recently joined…we are working on new ones, but you’ll at least get the idea) 🙂 I can’t visit Myspace at work since it’s blocked 🙁 but I’ll check them out later, for sure!
Kelly T. says
haha i cant visit myspace right either because its blocked. They have some videos up on youtube, too. And if you ever come up to seattle, i also have connections at some big venues. They’ve played on the same stages as Nirvana, Modest Mouse, Pearl Jam, etc.
Side note: Chris Cornell lives down the street from me and his daughter does gymnastics at the same place i used to coach.
icedchai says
Hi Kelly T. I love the idea of a water workout! Thank you VERY much. I’m not a healthcare provider, so my answer to thyroid question is just based on my personal experience when I was diagnosed. I found it so helpful to talk to an endocrinologist/got a second opinion. Even more helfpul was having her answer my questions about what all this meant. Apparently, she told me it’s a common issue which allayed some anxiety. Yes, I take replacement hormone daily and will do so permanently. I get blood levels checked a couple times each year. No-one ever suggested I “kill off” my thyroid. I do have a former co-worker who did have Graves disease and was treated with radiation/now takes hormone, is doing fine/has two beautiful kids! Here is a web link that might be helpful. Again, I am in no way a health care professional, but this was an interesting web link I found: I hope you feel better and am so grateful to have this forum to share.
http://www.thyroid.org/patients/faqs.html
Rachel says
Kath, I noticed that some nights you will have essentially no protein and mostly vegetables and some healthy fat. How are you full after that?
Also, if you have beans or something thats incomplete how do you know if you get the right amount of protein. I get that things combine, but wouldn’t that mean you have to eat twice as much stuff? Good luck with your exam!
Erin says
Hey Kelly T –
I was checking out the Fitness Together website and it sounds like a great organization to work for! I’m just curious as to where you received your certification and what sort of hours you gererally work during the week. I noticed that some of the trainers in my area are full-time, but I’m guessing that several are part-time employees. And it seems many hold CPT certification from several different accredited organizations. So I was just wondering if you could give me some information as to what is the best way to go about getting certified and see if you had any advice for someone looking to become a personal trainer. I love the notion of helping others reach their goals; it must be so rewarding!! Thanks in advance; this question if pretty long-winded!
Christin says
That is so awesome!! I love hearing about stuff like that, it’s such a small world! 🙂 Cool, connections in other states are always good to have…we really are big on collaborating with other bands because in the end it always helps both bands out…it’s all in the name of a general appreciation for good music, after all! 🙂
Justy2003 says
1) What have you eaten so far today?
Pre-workout: Oatmeal (with skim milk, flax, pumpkin, raisins, Stevia, and cinnamon)
Post-workout: Banana and peanut butter
Snack: 1/2 Kashi granola bar
Lunch: Turkey, provolone, alfalfa, green apple, and apple butter on a brioche roll, salad, and a pumpkin chocolate chip muffin for dessert (my birthday is Saturday, so the girls at work took me out…sooo good!)
2) What’s your favorite “healthy” food?
If I HAD to choose just one, I would say oatmeal 🙂
3) What is your favorite “guilty pleasure” (I don’t believe in deprivation so what i mean by this is what is your favorite food that you like to induldge in, in moderation)?
Chocolate! Or, really, any kind of sweet. Sweets/desserts are my weakness!
Steph says
I’m getting great ideas reading about everybody’s meals so far today!
Here’s mine:
1. Breakfast: 1 serving oatmeal w/ cinnamon, flax, banana, nonfat milk, 1 tbsp peanut butter
Lunch: Leftovers! Homemade soup made from potatos, chicken broth, kale, cannelini beans, garlic, basil, red pepper flakes. Had 1 slice multi-grain bread from WF. Yum!
2. Avocado
3. Warm brownie topped with vanilla ice cream
Christin says
Wow, I am really enjoying reading everyones meals! it’s so funny how similarly so many of us eat!! But I also am getting lots of great ideas I never thought of, which is wonderful! 🙂
Kim says
1. breakfast = smoothie with 1/2 banana, one cup silk chocolate soymilk, 1 tbsp. peanut butter, touch of cinnamin, crushed ice
lunch was cobb salad with turkey bacon crumbles, baby greens. grape tomato, avocado, drizzle of light balsamic vinagrette, sliced egg, blue cheese crumbles.
2. oatmeal or avocado or banana (I can’t choose)
3. chocolate oreo frozen yogurt (non-fat! from my fav. ice cream parlor)
CKMeg says
Hey Kath – I just bought Fage O% and am going to try it for the first time!
Kelly T. says
i feel like someone is going to yell at me soon for posting too much….
I got certified through the American Council on Exercise (ACE). there are tons of certification organizations (NASM, ISSA, ACSM, etc.) Most places that will hire you accept most if not all of these. A Bachelor’s in exercise science or something close never hurts either. The ACE was study at home, which took me about 8 monthes and then i took a test and passed! its pretty easy to start, but the material is pretty tough.
once you are certified you can do a lot of different things. you can either be an employee and work for a gym or a studio (like me) or you can get into a hospital and work with high risk people (diabetes, heart attacks, eating disorders, preganacy.) you can also work for yourself, which you need liability insurance for, and still work from a gym if you draw up a contract or train in people’s homes, which tends to be the most lucritive, but takes a lot of time and energy to get started.
its so exciting to share something you are so passionate about with other people. everytime they reach a goal, its like you reached it too. it gets frustrating when people give up or dont come back, and its also a lot of responsibilty because its almost all up to you to keep them motivated, but thats what its all about. i really do love my job and its something i think you should look into if you have the passion for it!
Kelly T. says
oh, and for hours i usually work 5am- 1pm. thats full time and i do a lot of clerical work when im not training, im kind of the morning manager. you can work session by session, too, or part time hours. it just depends on the place.
Erin says
Thanks Kelly T! I’m defintely going to look into getting certified.
goalie30 says
Kelly T,
I didn’t mean to upset you about the thyroid post I typed…I’m sure your doctor is following things, I just meant for the average person out there with hyperthyroid, most people shouldn’t go untreated. I work with an endocrinologist in my internal medicine office and he even treats some highshcool aged patients with iodine treatment for high thryoid and assures me it doesn’t have long life lasting effects or impotency problems or fertility issues for his patients, so I’m not sure what type of doc you’re seeing but it might be worth seeing a specialist for another opinion.
In terms of the weight lifiting comment, I know you weren’t telling people you “have” to weight lift, she had asked if she “had to weight lift” if she was already doing yoga and walking just to prevent osteoporosis, and no she does not, unless she wants to of course! so didn’t mean to step on any toes…
Terrormisu says
Firrrrst post ever! The blog is helpful for healthy meal ideas…but I was prompted to post because I wanted to participate in the little survey =)
1. What I’ve eaten today:
Breakfast- kashi heart to heart honey oat cereal, blueberries, strawberries, sliced banana, vanilla silk soy milk, and coffee
Snack- kashi trail mix bar
Lunch- skim milk, iced oatmeal raisin luna bar, baby carrots, water
Supper’s gonna be vegetarian chili and a baked sweet potato!
2.) favorite healthy food
Umm….I love so many! Sweet potatoes, fuji apples, and bananas rank extremely high…I also love Kashi cereal, granola bars, and sweet and sour chicken….Bolthouse Farms makes a freaking tasty mocha protein drink too…ahh I love healthy food
3.) favorite “guilty” pleasure
Homemade sweets! Tiramisu particularly. Red velvet cake, banana pudding, coconut creme pie…I can pass on processed snacks and fried foods no problem. Desserts made from scratch come my way so rarely, they are most definitely worth it when I can get them. In fact, my grandmother sent a pumpkin pie for me tonight…guess what I’m having for dessert x)
And HOLY COOKIE DOUGH Kelly T., you live near Chris Cornell?! When I was in middle school I was a complete Chris Cornell fan girl. Soundgarden is still one of my favorite bands ever….do you see Mr. Cornell out and about often? x)
Ala says
1) What have you eaten so far today?
Breakfast: 1 c. spagetti squash, 4 eggs whites, pepper, curry, splash of light italian dressing (microwaved)
lunch: 5 c. popcorn, 1 c. soup, 4 egg whites, 1 c squash
Snack: 1 kashi granola bar (cherry and chocolate chip)
2) What’s your favorite “healthy” food?
3) What is your favorite “guilty pleasure” (I don’t believe in deprivation so what i mean by this is what is your favorite food that you like to induldge in, in moderation)?
Ala says
oops! forgot these…
2) What’s your favorite “healthy” food?
brussel sprouts
3) What is your favorite “guilty pleasure”
cookie dough
Kelly T. says
oh no no no i didnt mean to sound offended. i was just relaying what my docotr told me and then making sure that she didnt think i meant that she “had to” weight train. i was just clarifying myself so no one misunderstood.
i’m not easily offended 😉
I met Chris Cornell once. i was waiting for a friend that also coached at the same gym his daughter went/goes to. I was just sitting there and walked by. Like and idiot i pointed at hime and said, “you’re Chris Cornell!” and he just goes, “yes, i am.” and walked away. i felt pretty stupid. i think hes over seas a lot, like in france or something, but thats the only time i have ever seen him. he lives in a gated community, but its everyones favorite fact to tell new people. “Hey, see that house? That’s Chris Cornell’s house.”
I think i like Audioslave better. but then again he could beat on a trash can lid and id still love him.
Kelly T. says
ok, you guys talked me into it. im starting a blog.
goalie30 says
1) What have you eaten so far today?
A.M. Pre-weightlifting snack: Pria Powerbar and lots of water
Breakfast postworkout: a packet of maple and pecan organic quaker oatmeal mixed w/ about 1/2 cup regular instant oatmeal, one container Dannon light ‘n fit yogurt
Midmorning snack: granny smith apple and half a small glazed donut (moment of weakness, they looked way too good to pass on, i was hungry, and i never buy them myself!)
Lunch: 3 Mrs. T’s pierogis (leftover from dinner night before), 2-3 servings leftover steamed grean beans, one Boca Chicken Patty
Pre-Run (easy 3 miles) snack: bosc pear and a handful of kashi crackers
Post Run snack: Kashi cranberry and choc. chip granola bar
Dinner: I haven’t made it yet, but I’m planning on a turkey/noodle/creamed spinach casserole and side salad 🙂
2) What’s your favorite “healthy” food?
I love ALL healthy foods, especially fruits and almost any veggies out there though! I love tofu but rarely get it unless I’m out at a Chinese place, because my husband won’t touch it, and I won’t cook 2 meals to suite both of us.
3) What is your favorite “guilty pleasure” ?
ICE CREAM! Edy’s light churned any flavor, I could eat it 3 times a day!
Lauren says
TODAY:
breakfast – vanilla yogurt, banana, toast w. jam
lunch – cottage cheese w. veggies, string cheese, apple, toast
snack – kashi trail mix granola bar, raisins
dinner – chipotle salad! w. tortilla chips & a clementine
FAV HEALTHY FOOD:
i have sooo many .. but to name a few: hummus, red pepper, grapes, strawberries, oatmeal, yogurt, cottage cheese, and black bean pizza (sounds wierd, but it’s AMAZING)
GUILTY PLEASURE:
cherry pie! i go to door county every year with my family, and they’re famous for their cherry pie. so good, especially with melty vanilla ice cream!
what a cool idea! 🙂
goalie30 says
what a great representation of some truly healthy eating being done out there by regular women…i love it!
hk says
breakfast: creamy banana oatmeal
snack: orange, cup of melon, handful of baby carrots
Lunch: 1c plain yogurt, 1c kashi go lean, mixed berries, dash of cinnamon
snack: apple (gala), raisins
dinner: 1/2 pita pocket filled with 1egg, mushrooms, and salsa; kiwi and berry mixture
Favorite healthy food:
fage 0% yogurt, chick peas, cauliflower, grapefruit, peaches, and butternut squash (ya, way too many up there on the list!)
Indulgence:
diet coke…I NEED to brake this habbit!
Kath says
Ala,
I haven’t really made any changes in the blog except taking away the exercise calories, so I don’t really know why it’s suddenly deemphasized (or why anyone thought it was ever too much!?) I think it was just those mean girls making things up. But glad you’re enjoying it more. The “worth it” thing really hit home with me this past fall and has stuck. I always think about it at special events now and it’s helped me keep a more balanced approach to eating at them.
Ash,
I love the idea of a smoother pancake, but I don’t want to have to wash my food processor! But I do hope to try this sometime! I have heard of adding cottage cheese – I do need to try that too! Thanks for your compliments on the blog.
Meredi,
Thanks for the great positive feedback!
Mikell,
Those flashcards do look cool!! My physiology ones are computer made (on powerpoint) but I’ll remember these for other topics – especially ones I might want to keep for reference. Thanks!
Katers,
Glad you found a good solution!! I have done that with a piece of plastic wrap twisted up into a little ball. That way I can spread it out and scrap it up with celery. Worked like a charm compared to trying to get my knuckles into a tupperware!
Chrissy,
I take One-a-Day Women’s too. I think someone mentioned cutting it in half – that might help. Perhaps also change the time of day you eat it so that it coincides with your biggest meal?
Liz,
Did you make it to the gym this morning!? Good luck! I don’t use flax oil and use about 1 tbsp in my oatmeal.
Rachel,
There’s probably protein in my meals, it’s just not a “high protein” item like meat or beans. Whole grains have more than you think. I try to have a little protein with each meal, even if it’s just in milk or yogurt or bread.
To get complete amino acids you just need to pair your foods with others that fill in the gaps (combos of grains, beans, nuts, seeds or animal protein). But this can be done throughout the day and doesn’t have to be at every meal, so I’m not really worried. From what I’ve read only strict vegans/vegetarians need to pay closer attention to their protein balance.
CKMeg,
How did you like it!? I hope you stirred something in and didn’t just eat it plain, which might be kind of bland for the first time.
Kath