This was the perfect lunch – very filling, warm on a cold day and full of a variety of textures and flavors: soft turkey chucks, chewy kale, creamy squash, crunchy carrots and sweet-crunchy crackers with seeds for an extra layer of fun. (I think the little seeds are my very favorite thing about the Kashi crackers). My palate is SO satisfied and my tummy is very content 🙂
I’m so sad – this was the last of the butternut-kale soup (I ate 3/4 of the servings!) We will be making this again soon!!
I realize it looks quite gross, but it tastes marvelous!!
Carrots and Crackers on the side
Raspberry tea with soy milk
Lunch kcal ~ 480.
Thoughts on Morning vs. Afternoon Hunger
My trail mix oatmeal held me over very well. I was “hungry” around 10:00, which was my cue to get out my water bottle and start guzzling. An hour later in Physio I wasn’t hungry at all. Nor was I that hungry at 12:00 when I left campus. But when I got home at 12:30 I was ready to eat again!
It’s very interesting to me not only the difference between morning and afternoon in amount of hunger, but the type of hunger I have. Before lunch I have a true, growling stomach that gradually increases with an “I have earned this hunger” feeling, but all afternoon my hunger comes and goes very quickly with an “I better eat soon or I’ll get too hungry and things won’t be good….. did I eat enough lunch?” hunger. From about 3-9 p.m., regardless of what I eat, I’m hungry every 2 hours. I wonder if this is real hunger or if I am misinterpreting thirst like I have learned from my mid-morning water cues.
My breakfasts are pretty much the same everyday with about 450 kcal. My lunches are a similar number of calories but usually have different food groups present, namely more protein and veggies with less grains (but still some grains) and less dairy (but sometimes yogurt). I’ve tried all different kinds of lunches and some hold me over much better than others, but I’ve never been able to pinpoint a specific food group or food item that contributes to longer satiety. I wonder if I had the same bowl of oatmeal again for lunch what would happen. I think I will seriously try this soon just for kicks. Perhaps I’ll have an egg + veggie omelet for breakfast that day and see what happens.
OK, I’ve got to get started on Stats!!
Natalie says
Good interpreting.
Beth says
I am the same way with the hunger. For me, if I don’t have a good combo/ratio of protein and carbs – starting with breakfast – at EVERY meal and snack, I have a feeling of hunger that just won’t quit, and it’s definitely not water related!
Maria says
You have me craving kale. 🙂
I know what you mean about satiety from different foods. Protein plays a big role at breakfast for me. If I have eggs or yogurt with my breakfast I stay more satisfied until lunchtime (usually about 3-4 hours later). On days when I just do an oatmeal/nuts/fruit combination I feel snack-y during my morning classes. I think it’s really an issue of ‘to each her own’ when it comes to what keeps us full; my sister is satisfied until lunch with a cup or so of cold cereal in the morning. I’d be eating my hair for calories!
I’ve started rounding out lunches with a protein source as well (small piece of fish, some beans, pressed cottage cheese, etc.) and it seems to keep me happily full until dinner time. Days when lunch is more vegetable or grain heavy, I want to graze all afternoon.
Steph says
Hi Kath,
Have you always had such a sophisticated taste in food? Or did you just start eating foods like Kale and Squash when you began your weight-loss journey? I ask because I would never think to eat those types of food combinations. I tend to stick to the basic fruits and veggies: Bananas, Oranges, Apples, Broccoli, Lettuce, Tomato, Carrots, etc. Any advice for trying new produce? (Especially if you have a very picky husband?!)
Kelly says
Hi Kath,
What is your opinion on Pria Plus bars (the 110 cal kind). They are by Power Bars. Would this be a good snack combined with a banana? Here is the website: http://www.powerbarpria.com/
Fig says
Kath!
I came up with a name she loved!
lol
“Bran New Whey”
say it quick with a boston accent lol
Rachie says
Hey Kath (and everyone else) ,
I bought an acorn squash for tonight for dinner, besides roasting it and eating it plain, does anyone have a good recipe for it?
the husband says
Steph,
We definitely have NOT always had “sophisticated palettes.” When Kath and I were growing up, “gourmet food” that our parents cooked at home was more like common ingredients prepared well. When we got on our own, this is how we started. Because of our love of good food, we watched plenty of food network shows, and collected lots of recipes. Next we got to a point where we’d just see ingredients in the grocery store, buy them, and try to think of something to do.
Along the lines of pickiness, the biggest obstacles that discourages people from trying new food is change and familiarity. There is (unfortunately) a stigma in our country of “we should eat our vegetables because they’re good for us” but what you don’t realize is being said in the undertones is “we should eat your vegetables even though they don’t taste very good.” We have to train ourselves to be familiar with the taste of any food, and then you can learn to like it, and hopefully love it!
Our bodies are naturally adapted to recognize calorie-dense foods because our ancestors didn’t have such abundant access to food as we do now. But that means in modern times, our problem is over exposure to these foods, which lack in other nutrients we need. So the best advice I have for you is to just pick an ingredient, hunt down some recipes (or ask us and the blog readers for some) and go for it! You’ll probably find something you really like.
And finally, a list of veggies we tried on a whim and turned out to love:
parsnips
all hard squashes
all leafy greens
bok choy
radicchio
eggplant
and i’m sure there’s some more.
mel says
hey kath! I hear you on the hunger issue! I feel like I am always hungry when I’m not super busy!! How do you keep from snacking all afternoon when you are home?? also what do you think about ff fig newtons for an occasional dessert? each one has 45 cal, no fat (but some hfcs) I didn’t know if these were ok every now and then bc i love them!! take care
Mel
M.E. says
Rachie-
Here is a great recipe for acorn squash. http://lifestyle.msn.com/foodandentertaining/recipes/recipe_detaileat.aspx?st=k&q=southwestern%20stuffed%20acorn%20squash&rid=7598&pn=0&ps=10
It’s a meal and side-dish all in one! I couldn’t find turkey sausage so I substituted ground chicken, hope you like it!
Tina R. says
Hi Kath,
I am going to get a food scale this weekend and I wanted to make sure that the one you have is the Salter Digital Glass Kitchen Scale for $39.99 at Bed, Bath & Beyond. It also says that it requires a 9-volt battery which I assume is not too hard to find at a place like Target or maybe Walgreens? Thanks!
the husband says
Tina,
Yep that’s the one. It’s great and if I had to get another scale the only features I would change are 1) a bigger measuring platform (not a big deal though) and 2) measures the ounces in decimals. this one measures in fractions, which is always a little less accurate. these improvements would mostly be baking-related. it’s great for everyday use!
Beth says
Hi Kath and everyone,
Just a rambling, general question if you can possibly address it. I, like you, have lost about 30 pounds, slowly, by limiting portions and running a lot. The majority of the time, I feel totally motivated and in control of food any everything else. My healthy lifestyle is empowering, and I enjoy measuring out my 1/2 cup of oatmeal and banana and planning and cooking healthy meals. But once in a while, I just start to panic about how much mental and physical energy is required for maintaining my current lifestyle. I worry about social situations involving tempting food, I worry that I’ll lose willpower, and then (and this is the worst part) I worry about how much I’m worrying, and question whether I’m really happy or just totally obsessive! I guess what I’m asking is, how do you stay so consistently calm about food? Thanks for the blog.
Amy says
Hi Kath,
I love your blog! I love reading it for reinforcement on a sensible diet, especially when it’s tempting to go off track!
Just a warning, my fiancee had the same idea about oatmeal twice a day. He tried it. . .two bowls w/ soy milk . . .one for breakfast and one for lunch. He’ll never do it again. Let’s just say, his stomach was not a happy camper! :0
Amy says
Whoops. . . I realized you weren’t saying you’d eat oatmeal twice. . .very sensible! 🙂
Anonymous says
Hi Kath. I love your blog. I wanted to share something about hunger. I am just over 5ft3in and am not slightly underweight – 106. Most of my life, I have been overweight – up to 160-170. I have maintained healthy weight (120) for past few years until recently – more activity, not increased food – and lost too much weight. The amount of food I currently have been eating for past 2 months is 2200 calories and I do approx 45 min cardio and 20 min 2x week and I haven’t gained a pound and feel hungry sometimes. I am hoping for some willingness to go up to 2500 and gain a few pounds because I want to be healthy & I know that will help w/hunger (not being below set point) – but I wonder if you set your calories just a tiny bit too low (sometimes its just 50 or 100 cal) overall. I don’t believe the universe wants us to be hungry or that we need to be in order to be thin. This is just my experience. I never would have believed that at 2200 calories, and just 45 min max cardio a day, that I would still lose somedays and I only weigh 106 and don’t have an “especially fast” metabolism – just a normal girl in the world over here. Just want to offer some of my experience.
Anonymous says
Ooops – I meant to say that I am “now slightly underweight” (not “not slightly” . . .subconscious denial? who knows.) and as for my activity, the 20 min 2x week refers to strength training. All right, now I hope my quickly written and sent post makes some sense 🙂
Ana says
about pria bars-while they are pretty good (they have an ok flavor and are a descent size for their calorie amount), they also have sucralose (artificial sugar) in the ingredient list. if this isn’t a problem w/you, then by all means! enjoy! i just find they have a funny after taste, that’s all. otherwise they are a pretty good snack! you might consider smearing them w/1tbsp peanut butter or pairing them w/fruit for more staying power and a little more nutrition! happy munchings!
Ana says
to anonymous: i was anorexic for a while (NOT saying you are at all!!) but had a very similar experience. when your body has been restricted in calories, wether intentional or not, it has a really weird reaction to any increase in calories. when i began eating more and more calories and even doing LESS exercise, i still LOST weight. it is b/c the body is so used to deprivation that it has put many metabolic functions on hold (which is why deprived people are more susceptible to scars, hair loss, etc. b/c these are not considered mandatory processes for the body to survive) when you begin consuming more calories, the body turns around and starts all these processes again, burning more calories than it normally would. this should stabilize but you might consider higher intake and decreasing your exercise some. just some advice! glad you have a healthy mindset! good luck. i, personally, feel much better with my stronger body and am amazed everyday by what i can do that i simply didn’t have the energy to do before.
Kelly says
Ana.
I went back and reviewed the ingredient list and didn’t see sucralose listed. I had the pria bar with a banana and it held me over for about 3 hours till lunch. I had a bowl of puffins (1.5) cups with yogurt instead of milk for breakfast and had this snack at 11. Lunch was at 1:30 and was a turkey sandwich on whole wheat with 2% swiss, rice crisps, an apple, and a Cliff brand PB Z bar. I should be content until dinner at 6:30-7:00 ish. I’ve eaten a lot so far today. Has anyone tried the Z bars? They are so good. No GMO’s, HFCS, artifical anything. They are like a healthy cookie!!
http://www.clifbar.com/food/products_clif_kid_zbar/
Kelley says
Kath,
If you didn’t go to the gym, or if you just did a moderate 30 min. walk each day (which doesn’t burn as many calories as your high intensity workouts do), would you eat 1,300 calories a day to maintain? I can’t imagine having that low of a number as a daily calorie goal for a girl in her mid-20’s.
Chrissy says
Kath,
Thank you so much for taking the time to post up all of your delicious looking food! I just got my wisdom teeth out, so I’m living off of Vicodin, yogurt, and mushy oatmeal. It’s great to be able to see and hear about “real” food!
NCCarter says
Hey Kath and/or The Husband,
Who are your favorite chefs/cooks on Food Network? I decided I watch it way too much when my 2 1/2 year old daughter was able to identify all the shows! We love Giada, Ina, and Tyler the best around here. 🙂
Kath says
Steph,
See husband’s post!! We definitely have not always liked such an array of veggies. I read about them all the time in my magazines and want to try them. Restaurants are also a great way to try new things because you know it will be prepared correctly – just mind the oil and butter 🙂
Kelly,
I don’t see anything wrong with these – no red flags on the ingredients list, but I don’t think I would choose this bar. I try to eat bars that are considered 100% natural (Larabars, Nectar, THINK, and Kind bars) and Kashi TLC ones on occasion. I also try to choose whole foods whenever I can over processed. I think the Pria would be fine for a now and then on-the-go snack, but I personally wouldn’t eat one ever day. Hope that helps..
Fig,
LOVE the name!!!!!!!
Rachie,
http://www.myrecipes.com 🙂
Mel,
They aren’t whole grain and they also have both sugar, corn syrup, and HFCS relatively high on the list, so I personally wouldn’t choose these, but I think they are fine for a once-in-a-while treat. The Kashi cookies might be a better choice, if you can eat just one 🙂
Tina,
Sounds good!
Beth,
That’s a tough question. I think I just have lots of experience eating healthy now and it has become intuitive so I don’t stress about it or dwell on it. When you get in worry-mode, perhaps you need a nice dinner out with friends or a fun event to bring the pleasure back to food? Indulge – but in a healthy way – and remember that food is just fuel.
Amy,
I had back to back root vegetable soups – I think my gut would be prepared! But yes, I think I will have eggs the day I have oats for lunch 8)
Anon,
When I’m hungry I eat, so I’m eating every 2 hours in the afternoons! But thanks for the advice and I will continue to listen to my body.
Kelley,
No, I couldn’t eat that low or I’d starve! I’d probably eat around 1600 and just lose at a much slower rate (if I were still losing) or maintain 100% if that made more sense at the time. I’d have to be more careful at special events to not eat too much and tip me over.
Chrissy,
I had to eat Thanksgiving dinner year with swollen wisdom teeth – I feel your pain!! I did watch 5 seasons of Sex and the City in a row though!
NCCarter,
Definitely Robin Miller for me (we cook the most similar) and AB for the husband. I also love Barefoot Contessa and was obsessed with her all last year but decided she and I do NOT cook alike!
Kath
Anonymous says
i loove the clif zbars– my fave is the brownie one– it has 120 kcal, 3g fat, 3g protein and it is so good!