Weigh in this morning and it looks like I was correct. As my weight loss seems to be back on track (averaging about a half a pound of weight lost per day).
My computer crashed last night which kept me from posting more recipes, so I have to buy more RAM and then I'll be back on track. In the meantime I'll be providing updates from my 7" Galaxy Tablet which I love but pushing updates through it is not half as fun.
I'll continue to work on adding recipes but I a need to tear into the guts of Blogger and see how much I can control if I write a custom template for my layout. In the meantime I have two of my favorite recipes up and I use a few tools to make sure my nutrition facts are correct. Also if you are looking for help with eating healthy I highly recommend The Full Plate Diet as it seems to be doing wonders for me :) Let me know if you need more info (fat break down, proteins, whatever...).
Menu:
Breakfast - Kashi GoLean you are my pal! 1 cup of Kashi GoLean, 1 small banana and 1/2 cup of 2% milk. Calories 345, Fiber 7g
Snack - Hummus and Chips, 2 tbs of hummus and 1oz of Multi grain (I use the Food Should Taste Good brand but any high fiber whole grain chip will do) chips, about 10 chips. Calories 194, Fiber 4g
Lunch - Mike's Bag Lunch (this will be a regular so I named it) 2 slices of Dave's Killer Bread 21 Grain, half a medium avocado, 1/3 English cucumber sliced and slice of thin cut deli turkey. Calories 460, Fiber 14g
Snack - Pink Lady Apple Calories 130, Fiber 5g
Dinner - Tofu Noodle Soup Calories 399, Fiber 12g
Total:
Calories = 1528
Fiber = 42g
Showing posts with label Food Should Taste Good. Show all posts
Showing posts with label Food Should Taste Good. Show all posts
Tuesday, August 14, 2012
Monday, August 13, 2012
Reading and Comprehension 101
So I posted last week that it felt like I had stalled a bit (only dropped a pound rather than the three plus I had been losing) so i focused on fat and found that no, overall my fat intake was lower than the recommended daily allowance. So what gives?
I discovered that I have SRS, selective reading syndrome and yes I just made that up, which caused my ability to accurately count calories (from recipes I hadn't customized or created myself) to be off. Not hugely far off, but off none the less.
One of the web sites I have been referencing for recipes has been The Full Plate Diet, they have a great set of starter recipes and that portion of the site (I discovered) is driven by another site called Eating Well (also great). I noticed that although the two sites displayed the exact same recipes, TFPD's format and layout had subtly changed a part that was important. I had been reading this part that said "Servings" and beneath it there would be a number (vertical), but at Eating Well that same listing said (in line) "Carbohydrate Servings XX". I was missing the the word Carbohydrate above the servings listing at TFPD's site. It was there I had just selectively ignored it.
I drilled down on the recipe part because I really felt something was off, I had been adjusting my servings down from what I "thought" was correct because it just seemed like way to much food. It was. There was another part of the recipe that did have the serving size listed correctly but I had been ignoring it. I did all the detective work because I had been reading every box I picked up, going to calorie counting sites to get the data on the foods I was eating and I knew that I was missing something.
So I'm back on track and I've adjusted my recipes to do two things:
So I dropped two and a half pounds last week because I had begun my sleuthing at the beginning of the week and had adjusted my diet appropriately by mid week. I am happy as a clam, and exercising my noggin when it comes to food prep. If something seems to good to be true or is off, it probably is.
Menu * for today:
Breakfast - Kashi GoLean is the king. 1 cup of Kashi. 1 cup of mixed berries and 1/2 cup of 2% milk. Calories 345, Fiber 7g
Snack - Multi grain Chips and Hummus. 1 oz (about 10 chips) of Food Should Taste Good Multi grain chips and 2 tbs of plain Hummus. Calories 194, Fiber 4g
Lunch - A combo of Mediterranean Roasted Broccoli and Tomato's with a serving of Barilla Whole Grain Penne . Calories 274, Fiber 9g
Snack - Carrot Sticks and Hummus. 1 cup of carrots and 2tbs of Hummus. Calories 110, Fiber 4.8g
Dinner - Pocket Veggie Sandwich - 1 whole Oroweat Pocket Thin (a pita bread) with a serving of Cucumber & Black Eye Pea Salad stuffed inside. Calories 361, Fiber 13g
Total
Calories = 1284
Fiber = 37.8
* I was adding fat grams to my menu listing but now that I know fat was not the culprit and it is obvious that my fat intake is right where it should be to encourage healthy weight loss, I won't be adding it to the mix any longer.
I discovered that I have SRS, selective reading syndrome and yes I just made that up, which caused my ability to accurately count calories (from recipes I hadn't customized or created myself) to be off. Not hugely far off, but off none the less.
One of the web sites I have been referencing for recipes has been The Full Plate Diet, they have a great set of starter recipes and that portion of the site (I discovered) is driven by another site called Eating Well (also great). I noticed that although the two sites displayed the exact same recipes, TFPD's format and layout had subtly changed a part that was important. I had been reading this part that said "Servings" and beneath it there would be a number (vertical), but at Eating Well that same listing said (in line) "Carbohydrate Servings XX". I was missing the the word Carbohydrate above the servings listing at TFPD's site. It was there I had just selectively ignored it.
I drilled down on the recipe part because I really felt something was off, I had been adjusting my servings down from what I "thought" was correct because it just seemed like way to much food. It was. There was another part of the recipe that did have the serving size listed correctly but I had been ignoring it. I did all the detective work because I had been reading every box I picked up, going to calorie counting sites to get the data on the foods I was eating and I knew that I was missing something.
So I'm back on track and I've adjusted my recipes to do two things:
- Make smaller batches. I was following the recipe verbatim before and they were designed to feed 6+ people sometimes (so I had tons of left overs)
- Accurately measure out exactly 2 to 3 servings worth (so I have some left over but not tons)
So I dropped two and a half pounds last week because I had begun my sleuthing at the beginning of the week and had adjusted my diet appropriately by mid week. I am happy as a clam, and exercising my noggin when it comes to food prep. If something seems to good to be true or is off, it probably is.
Menu * for today:
Breakfast - Kashi GoLean is the king. 1 cup of Kashi. 1 cup of mixed berries and 1/2 cup of 2% milk. Calories 345, Fiber 7g
Snack - Multi grain Chips and Hummus. 1 oz (about 10 chips) of Food Should Taste Good Multi grain chips and 2 tbs of plain Hummus. Calories 194, Fiber 4g
Lunch - A combo of Mediterranean Roasted Broccoli and Tomato's with a serving of Barilla Whole Grain Penne . Calories 274, Fiber 9g
Snack - Carrot Sticks and Hummus. 1 cup of carrots and 2tbs of Hummus. Calories 110, Fiber 4.8g
Dinner - Pocket Veggie Sandwich - 1 whole Oroweat Pocket Thin (a pita bread) with a serving of Cucumber & Black Eye Pea Salad stuffed inside. Calories 361, Fiber 13g
Total
Calories = 1284
Fiber = 37.8
* I was adding fat grams to my menu listing but now that I know fat was not the culprit and it is obvious that my fat intake is right where it should be to encourage healthy weight loss, I won't be adding it to the mix any longer.
Friday, August 10, 2012
They say time is the fire in which we burn
The last two days have been busy, really busy, incredibly busy. OK you get the point. Lots to do and no time to get it done.
In the past when I was under a time crunch I'd shut down, go into machine mode and "crunch" until I was done. That normally included eating poorly and mindlessly. Now though, I made time and slowed it down so I could bring focus to what is important. I made the time to fix healthy meals and gave myself time to focus on my body and stop eating when I was full. Wolfing down food and diving back into work typically results in overeating.
What I didn't have time for yesterday, and really not today either, was to blog about the day. Priorities. Setting the important ones means getting healthy :) and gives me back some time.
So I spent the last two days eating left overs for lunch, which works fine, so long as I focus on portion control and what I'm eating.
I made pasta for dinner last night, two separate pots of pasta, my whole wheat pasta from Barilla (higher in fiber) and the family had a pot of Rigatoni (also from Barilla) but not whole wheat. They had a traditional meat sauce while I roasted veggies in the oven with a bit of olive oil. I'm trying to get my family to taste what I make and see if I can win them over. In the meantime, since I am the family cook, I am going to keep finding ways to refine, reduce and make healthier what I make them to eat. Last night that effort involved quite simply not making as much for them, in the past I would dump a whole box of pasta in the water, a whole jar of sauce and Bobs your uncle we had a dinner. Instead I read the serving size on the side of the box/jar reduced it down to the number of people eating (wife, son and daughter = 3) and made only that amount. No going back for seconds, everyone had to portion out an equal amount (divvied into three shares) and they all had three servings of garlic bread as well. I was hoping to encourage them to add some of my roasted veggies :).
Next time I'll cook only my Barilla whole wheat pasta (in my opinion it tastes just as good) I am looking at making a homemade sauce with fresh and roasted tomato's so i can at least deliver a healthier sauce for them. I think if I just don't make the bread (which I partook of) or have some veggie alternative (a salad or side dish) I may eventually get them going down my path, giving me more time :) since I'll only be cooking one meal :)
I wouldn't have done this before, I've always known "how" to read labels I just never did. Now it seems like all I am doing.Hopefully I know this will lead down a path that is better for me and my family.
Menu for the last two days.
Thursday:
Breakfast - Good old Kashi GoLean a banana and half a cup of milk. Calories 345, Fiber 7g, Fat 2.5
Snack - Orange Calories 62, Fiber 4g
Lunch - Sesame Noodle Salad with 1/2 cup of broccoli Calories 368, Fiber 13.8g, Fat 9g
Snack - Zesty Bean and Chips Calories 210, Fiber 4g, Fat 8g
Dinner - A combo of Mediterranean Roasted Broccoli and Tomato's with a serving of Barilla Whole Grain Penne and yes a single serving of garlic bread. Calories 392, Fiber 12g, Fat 9.8
Total: Calories 1379. Fiber 40.8g, Fat 29.3
Friday:
Breakfast - Good old Kashi GoLean a banana and half a cup of milk. Calories 345, Fiber 7g, Fat 2.5
Snack - Orange Calories 62, Fiber 4g
Lunch - Sesame Noodle Salad with 1/2 cup of broccoli and a Cup of Treetop Organic no sugar added Applesauce Calories 468, Fiber 16.8g, Fat 9g
Snack - Zesty Bean and Chips Calories 210, Fiber 4g, Fat 8g
Dinner - Pocket Veggie Sandwich - 1 serving Oroweat Pocket Thin (1/2 a pita bread with 5g fiber and 100 calories so like a slice of bread) with a serving of Cucumber & Black Eye Pea Salad stuffed inside. Calories 261, Fiber 8g, Fat 11.5g
Total: Calories 1348, Fiber 39.8, Fat 31g
Not bad for a day of repeats :)
In the past when I was under a time crunch I'd shut down, go into machine mode and "crunch" until I was done. That normally included eating poorly and mindlessly. Now though, I made time and slowed it down so I could bring focus to what is important. I made the time to fix healthy meals and gave myself time to focus on my body and stop eating when I was full. Wolfing down food and diving back into work typically results in overeating.
What I didn't have time for yesterday, and really not today either, was to blog about the day. Priorities. Setting the important ones means getting healthy :) and gives me back some time.
So I spent the last two days eating left overs for lunch, which works fine, so long as I focus on portion control and what I'm eating.
I made pasta for dinner last night, two separate pots of pasta, my whole wheat pasta from Barilla (higher in fiber) and the family had a pot of Rigatoni (also from Barilla) but not whole wheat. They had a traditional meat sauce while I roasted veggies in the oven with a bit of olive oil. I'm trying to get my family to taste what I make and see if I can win them over. In the meantime, since I am the family cook, I am going to keep finding ways to refine, reduce and make healthier what I make them to eat. Last night that effort involved quite simply not making as much for them, in the past I would dump a whole box of pasta in the water, a whole jar of sauce and Bobs your uncle we had a dinner. Instead I read the serving size on the side of the box/jar reduced it down to the number of people eating (wife, son and daughter = 3) and made only that amount. No going back for seconds, everyone had to portion out an equal amount (divvied into three shares) and they all had three servings of garlic bread as well. I was hoping to encourage them to add some of my roasted veggies :).
Next time I'll cook only my Barilla whole wheat pasta (in my opinion it tastes just as good) I am looking at making a homemade sauce with fresh and roasted tomato's so i can at least deliver a healthier sauce for them. I think if I just don't make the bread (which I partook of) or have some veggie alternative (a salad or side dish) I may eventually get them going down my path, giving me more time :) since I'll only be cooking one meal :)
I wouldn't have done this before, I've always known "how" to read labels I just never did. Now it seems like all I am doing.
Menu for the last two days.
Thursday:
Breakfast - Good old Kashi GoLean a banana and half a cup of milk. Calories 345, Fiber 7g, Fat 2.5
Snack - Orange Calories 62, Fiber 4g
Lunch - Sesame Noodle Salad with 1/2 cup of broccoli Calories 368, Fiber 13.8g, Fat 9g
Snack - Zesty Bean and Chips Calories 210, Fiber 4g, Fat 8g
Dinner - A combo of Mediterranean Roasted Broccoli and Tomato's with a serving of Barilla Whole Grain Penne and yes a single serving of garlic bread. Calories 392, Fiber 12g, Fat 9.8
Total: Calories 1379. Fiber 40.8g, Fat 29.3
Friday:
Breakfast - Good old Kashi GoLean a banana and half a cup of milk. Calories 345, Fiber 7g, Fat 2.5
Snack - Orange Calories 62, Fiber 4g
Lunch - Sesame Noodle Salad with 1/2 cup of broccoli and a Cup of Treetop Organic no sugar added Applesauce Calories 468, Fiber 16.8g, Fat 9g
Snack - Zesty Bean and Chips Calories 210, Fiber 4g, Fat 8g
Dinner - Pocket Veggie Sandwich - 1 serving Oroweat Pocket Thin (1/2 a pita bread with 5g fiber and 100 calories so like a slice of bread) with a serving of Cucumber & Black Eye Pea Salad stuffed inside. Calories 261, Fiber 8g, Fat 11.5g
Total: Calories 1348, Fiber 39.8, Fat 31g
Not bad for a day of repeats :)
Friday, August 3, 2012
Nearly Vegitarian
Nearly vegitarian, that is how I am describing my diet to my friends. I say nearly because the decision isn't based on some philisophical decision, or moral objection but purely as a way to "control" the pace of my weight loss. Less meat = a more consistent loss of weight.
Nearly vegitarian because when I make a sandwich I occasionally add a few very thin slices of ham or turkey. I'll be manning the BBQ this weekend for my family who has been begging for BBQ chicken, will I partake? Yes. Will it be what I used to do (overeat)? No. I'll have one chicken breast grilled no sauce just seasoning, grilled polenta and veggies to round out the plate. I may swap the polenta and just go with grilled fresh corn on the cob.
Any way you look at it I still love meat, I just understand that to get healthy meat needs to be the side dish, not the main course. So that is what I mean be nearly vegitarian :)
Menu for today:
Breakfast - Kashi GoLean, 1 small banana, 1/2 cup of 2% milk Calories 345, Fiber 7g
Snack - Ants on a Log (I went slimmer today less peanut butter) 4 Stalks of celery, 1tbs of peanut butter and 1/4 cup of raisins. Calories 180, Fiber 4.5g
Lunch - TFPD's Sesame Noodle Salad 1cup of cherries and 1oz (about 10 chips) of Food Should Taste Good Multigrain Chips Calories 554, Fiber 15g
Snack - One Orange Calories 62, Fiber 3g
Dinner - TFPD's Half Hour Chili on a medium baked potato Calories 378, Fiber 17g
Total:
Calories = 1519
Fiber = 46.5
edit: I added baked potato to the dinner chili
Nearly vegitarian because when I make a sandwich I occasionally add a few very thin slices of ham or turkey. I'll be manning the BBQ this weekend for my family who has been begging for BBQ chicken, will I partake? Yes. Will it be what I used to do (overeat)? No. I'll have one chicken breast grilled no sauce just seasoning, grilled polenta and veggies to round out the plate. I may swap the polenta and just go with grilled fresh corn on the cob.
Any way you look at it I still love meat, I just understand that to get healthy meat needs to be the side dish, not the main course. So that is what I mean be nearly vegitarian :)
Menu for today:
Breakfast - Kashi GoLean, 1 small banana, 1/2 cup of 2% milk Calories 345, Fiber 7g
Snack - Ants on a Log (I went slimmer today less peanut butter) 4 Stalks of celery, 1tbs of peanut butter and 1/4 cup of raisins. Calories 180, Fiber 4.5g
Lunch - TFPD's Sesame Noodle Salad 1cup of cherries and 1oz (about 10 chips) of Food Should Taste Good Multigrain Chips Calories 554, Fiber 15g
Snack - One Orange Calories 62, Fiber 3g
Dinner - TFPD's Half Hour Chili on a medium baked potato Calories 378, Fiber 17g
Total:
Calories = 1519
Fiber = 46.5
edit: I added baked potato to the dinner chili
Tuesday, July 17, 2012
First day down! So far the process seems pretty straight forward, get tons of fiber into your meals. I spent a bit of time last night doing food prep for today making sure I had lunch and a mid morning & late afternoon snack ready.
Breakfast was easy (for the first time in a long time) 1 cup of Kashi GoLean, 3/4 cup of berries (Blue,Black and Ras) and 1/2 cup of 2% total calories = 337
Lunch is Brocolli salad (Brocolli, Chick peas, red pepper a little crumbled parm with a plain 0 fat yogurt (Greek Gods) , lemon and taragon dressing.I am also adding a 3 oz portion of steak to all those veggies. Total calories = 245 (edit: I choose not to eat the meat and it was a good choice still have tons of energy)
The snack is pretty simple I took a 1/4 cup of no fat refried beans mixed it with a 1/4 cup diced red onion, 1/8 sliced olives and a tabelspoon of salsa with 2oz of Multigrain "Food Should Taste Good" chips. I'll split this between morning and afternoon total calories = 320.
Going at this pace I should be hovering around1500 - 1600 more like 1300-1500 calories a day.
Keep Moving Forward...
Mike
Breakfast was easy (for the first time in a long time) 1 cup of Kashi GoLean, 3/4 cup of berries (Blue,Black and Ras) and 1/2 cup of 2% total calories = 337
Lunch is Brocolli salad (Brocolli, Chick peas, red pepper a little crumbled parm with a plain 0 fat yogurt (Greek Gods) , lemon and taragon dressing.
The snack is pretty simple I took a 1/4 cup of no fat refried beans mixed it with a 1/4 cup diced red onion, 1/8 sliced olives and a tabelspoon of salsa with 2oz of Multigrain "Food Should Taste Good" chips. I'll split this between morning and afternoon total calories = 320.
Going at this pace I should be hovering around
Keep Moving Forward...
Mike
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