Snackage: Restaurant Style Hummus

Restaurant Style Hummus

This is the Artichoke version

This is the Artichoke version

So today’s post is about the yummiest of hummus recipes.  It’s not the ingredients that make this recipe so amazing, it’s the process of pureeing the ingredients together that creates a heavenly texture. Believe me when I say “this is the best recipe you will find for hummus – EVER!”  I have made this for friends and family and it has been gobbled up in no time flat.  If you don’t like hummus, then I guess this isn’t the post for you and you probably aren’t reading it in the first place!  Those of us who adore hummus probably already know of it’s great health benefits being that it is made from garbanzo beans ( a superfood, nonetheless), olive oil, garlic, lemon juice and other good things.

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Here is the ingredient list:

  • 3 Tbsp juice from 1 to 2 Lemons
  • 1/4 cup Water
  • 6 Tbsp Tahini, stirred well
  • 2 Tbsp Extra Virgin Olive Oil, plus extra for drizzling
  • 1 (14 oz) can of Chickpeas, drained and rinsed
  • 1 small Garlic Clove, minced or pressed through a garlic press
  • 1/2 tsp Table Salt
  • 1/4 tsp Ground Cumin
  • Pinch Cayenne Pepper
  • 1 Tbsp minced fresh cilantro or parsley leaves

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Here’s how to make it:

  1. Combine lemon juice and water in a small bowl or measuring cup.  Whisk together tahini and 2 Tbsp oil in second small bowl or measuring cup.  set aside 2 Tbsp chickpeas for garnish.
  2. Process remaining chickpeas, garlic, salt, cumin, and cayenne pepper in food processor until almost fully ground, about 15 seconds (picture A).  Scrape down bowl with rubber spatula.  With machine running, add lemon juice-water mixture in steady stream through feed tube (picture B).  Scrape down bowl and continue to process for 1 minute.  with machine running, add oil-tahini mixture in steady stream through feed tube; continue to process until hummus is smooth and creamy, about 15 seconds, scraping down bowl as needed (picture C). Do not stop machine to add the wet ingredients!!!
  3. Transfer hummus to serving bowl, sprinkle reserved chickpeas and cilantro and/or parsley over surface, cover with plastic wrap, and let stand until flavors meld, at least 30 minutes.  Drizzle with olive oil, and serve.
picture A

picture A

picture B

picture B

picture C

picture C

I want to mention that this a recipe for Plain Hummus (but not plain, I can assure you!).  You can add to this basic recipe whatever extra flavors tickle your fancy.  Add artichokes – drained and chopped, roasted garlic, smoked paprika, sun-dried tomatoes, curry…etc.  This is a never ending bowl of happiness right here!  Just make sure if you are counting calories to limit your helpings.  I usually eat between 2 Tbsp to 1/4 cup at a time, depending on the size of my snack/meal. I allot 70 calories to 2 Tbsp.

Recipe stolen from: Cook’s Illustrated magazine; May/June 2008 edition

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Snackage: Spinach & Artichoke Dip

Hello People!

Yum, yum, yum & yum! This is all you will say when you try this recipe. It is one of my favorites. It’s up there with my delicious Hummus recipe as “Wow! This is amazing!” I hope you can try it out. It can not only be used as the classic dip with crackers and/or vegetables, but it can also be used as a vegetarian filling for wraps or sandwiches. You could have it with eggs, or even stirred into some other type of sautéed vegetable you are having for dinner. Or how about mixed into your favorite type of pasta? Go crazy with it because it is delicious! I can’t get over how low calorie it is too.

Note: This serves 20; I often change up the cheese on top depending on mood; I highly suggest the use of organic products when it comes to dairy; and grate your own cheeses for optimum flavor, especially parmesan.

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Spinach & Artichoke Dip

  • Non-Stick Cooking Spray or 2 tsp. Olive Oil
  • 1/2 cup finely chopped  White or Brown Onion
  • 2, 10-oz packages of Frozen Spinach, thawed, drained and squeezed dry; chopped
  • 1, 8-oz package of Non-Fat Cream Cheese
  • 1, 8-oz carton of Light Sour Cream
  • 3/4 cup grated Parmesan Cheese
  • 1, 14-oz can Artichoke Hearts, drained and chopped
  • pinch of Red Pepper flakes to taste
  • Salt & Pepper to taste
  • 1 cup Reduced Fat Jack Cheese, shredded

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  1. Lightly coat a skillet with cooking spray or olive oil. Cook and stir onion over medium heat until translucent, about 5 minutes.
  2. Add spinach; cook until thoroughly heated, 2 minutes.
  3. Reduce heat and add cream cheese.  Stir until melted and smooth.
  4. Stir in sour cream, parmesan cheese and artichokes; heat through another 2 minutes.
  5. Remove from heat and season with peppers and salt to taste.
  6. Dump mixture into a microwave safe dish and top with grated jack cheese and heat until cheese melts.

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Recipe from: Shape Magazine, June 2000 created by Evelyn Tribole, M.S., R.D., a nutritionist in Irvine, CA

Total Calories for Whole Recipe: 1,506

Per Serving: (4 Tablespoons or 1/4 cup) cals 75, 38% fat (3.1 g; 2.2 saturated), 25% carbs (20 g), 8 g fiber

What to Eat?

Inspirational Sunday: What to Eat?

Decisions, Decisions...

Decisions, Decisions…

Hello People!

Well, it is that old day of rest, Sunday, and usually it is a day for planning out what will be happening in the week ahead.  One thing I try to do is to plan out each and every meal and snack that enters my mouth for the entire week (read: 7 days) on Sundays.  I also write those meals/snacks down on a chart and hang it on the refrig so I am not tempted to eat out.  The other trick is to not have any other option lying around to eat.  If I have multiple options for lunch, I will want to go for the easiest option that tastes the best.  Planning and preparing my meals ahead makes this easier and not having another choice of lunch staring at me in the cooler makes it a no brainer.

Just to give you some inspiration for making healthy meals (and you should be MAKING your healthy meals, not buying them) may help give you (and certainly me) the push to plan and create them.

Veg/Chix Stir-Fry w/ Brown Rice & Cherries

Veg/Chix Stir-Fry w/ Brown Rice & Cherries

Grilled Fish w/ Lemon

Grilled Fish w/ Lemon

Rice Cakes w/ Hummus

Rice Cakes w/ Hummus

Omelette w/ Veg & Herbs

Omelette w/ Veg & Herbs

Grilled Chix w/ Potatoes & Raw Veg

Grilled Chix w/ Potatoes & Raw Veg

Tzaziki Sauce (Yogurt)

Tzaziki Sauce (Yogurt)

Bean Soup

Bean Soup

Fruit Smoothies

Fruit Smoothies

Turkey with Fall Vegetables & Brown Rice

Turkey with Fall Vegetables & Brown Rice

Grilled Pork Loin Skewers

Grilled Pork Loin Skewers

Poached Salmon w/ Corn and Zucchini

Poached Salmon w/ Corn and Zucchini

Black Bean Soup w/ Corn Bread & Salad

Black Bean Soup w/ Corn Bread & Salad

Apple, Cheddar & Walnuts

Apple, Cheddar & Walnuts

Healthy Burrito & Oranges

Healthy Burrito & Oranges

Sourdough Toast, Hard Boiled Egg & Plum

Sourdough Toast, Hard Boiled Egg & Plum

Oatmeal w/ Cinnamon

Oatmeal w/ Cinnamon

Roasted Chix & Veg, w/ Brown Rice

Roasted Chix & Veg, w/ Brown Rice

Fruit for Dessert

Fruit for Dessert

Rotisserie Chicken

Rotisserie Chicken

Kitchen Sink Salads

Kitchen Sink Salads

Shrimp Cocktail

Shrimp Cocktail

Pan-Seared Fish w/ Mango Salsa & Salad

Pan-Seared Fish w/ Mango Salsa & Salad

Are you hungry yet?

The Saturday Weigh-In: 7

(Posted on a Sunday!)

Hello People!

It is time for another installment of my weight loss progress.  This week was successful, and I have to think that maybe it had something to do with drinking my green smoothies and cutting back on the gluten.  It is interesting to note that once I did this, I was releasing tons of water out of my system. Now the weight that I lost this week is purely water weight for sure, and I don’t expect to see these kind of numbers again, but this way of eating is going to be a part of the plan until it doesn’t work anymore (which I think won’t ever happen, meaning, it is worth keeping and using).  You can see my video on what my dietary changes are HERE. Note the subtle diet changes starting on Sunday…

 

Current Weight: 140      Weight Lost: 3 Pounds

SATURDAY

Breakfast: Tea w/ 1 Tbsp 1% Milk, Rye Toast (homemade) w/ Peanut Butter & Fruit Spread

Lunch: Chicken Noodle Soup, Apple w/1 Tbsp Peanut Butter

Snack: 1 oz. Mixed Nuts, Lara Bar (Apple Pie)

Dinner: Out to Restaurant-4.5 oz. Grilled Sea Bass, Baked Potato, 2 Tbsp Butter, Grilled Vegetables, Salad w/ Olive Oil Dressing, 4 small cookies

Exercise: N/A

Total Calories: ??? Too Many

 

SUNDAY

B: Tea w/1 Tbsp 1% Milk, Rye Toast w/ P.B. & Fruit Spread

L: huge Green Salad w/ 1 Chix Thigh (boneless, cooked in Olive Oil), Bell Peppers, Avocado, Tomatoes, Olive Oil Dressing, 1 cup Strawberries

S: Green Smoothie – 1/3 Water, 1/3 Dark Leafy Greens (Swiss Chard & Spinach), 1/3 Fruit (Blueberries, Banana)

D: 3 oz. Corned Beef, Boiled Cabbage and Carrots, 2 small New Potoatoes

S: Orange

Treat: Hot Chocolate w/ Coffee

Exercise: Tae Bo ( (350 cals burned)

Total Calories: 1000

 

MONDAY

B: Tea, Rye Toast w/ 1 1/2 Tbsp P.B., 1/2 Banana, 1 Tbsp Honey

S: 1/2 oz. Mixed Nuts

L: Chicken Sandwich – 1 slice Sourdough, 1 oz. Deli Chicken, Spinach, Mustard; Apple

S: Green Smoothie; 1 oz. Nuts

D: 1/2 cup Brown Rice, 2 oz. Ground Pork, Mixed Veg, 1 Tbsp Curry Paste

T: 2 small Chocolate

Exercise: N/A

Total Calories: 1440

 

TUESDAY

B: Rye Toast w/ 1 Egg cooked in 1/2 Tbsp Butter, 1/2 oz. Ground Pork, 1/2 oz. Cheddar Cheese

L: Same except sub Chix Thigh for Ground Pork

S: 1 oz. Almonds, 1 Orange

D: Soup – Beef w/ Veg; Croutons

Exercise: N/A

Total Calories: 1245

 

WEDNESDAY

B: Same as Tuesday

S: 1 oz. Almonds

L: Same as Tuesday plus 1 Orange

S: Spirulina Chips

D: Corn Tortilla Chips (homemade) w/ Salsa; 1 oz. Corned Beef

T: 2 small Chocolates

Exercise: N/A

Total Calories: 1255

 

THURSDAY

B: Tea w/ 1 Tbsp H&H; Green Smoothie; 1 cup Oatmeal w/ 1/3 cup Blueberries, 1 oz. Almonds, 1 Tbsp. H&H

L: Black Bean Soup; 1 oz. Corned Beef; 1/4 cup Basmati Rice

D: Mary’s Gone Crackers (Rice Crackers), 1 1/2 Tbsp Hummus; 1 Orange; Tomato & Cucumber Salad w/ Dressing

T: 3 small Chocolates

Exercise: ZWOW #7 (225 cals burned)

Total Calories: 1180

 

FRIDAY

B: Tea; Green Smoothie; 1 oz. Almonds; Rye Toast w/ 1 Tbsp Hummus, 1 Tbsp Pesto; 1 hard-boiled Egg

L: Rye Toast w/ 1 1/2 oz. Cheddar Cheese & Prosciutto

D: Out to Restaurant – 1/4 serving Fried Mozzarella, 3 oz. Breaded Tilapia, 1/2 cup Orzo Pasta w/ Veg & Butter; Red Wine, 2 bites Chocolate Cake

Exercise:  Walked Dog; Walk/Jog Program (525 cals burned)

Total Calories: 1350

The Saturday Weigh-In: 6

Hello People!

Bad news friends, the “diet” has failed. Apparently I ate a surplus of 7,000 calories this week while I was sleep-walking.  That’s the only thing I can figure; oh, and that it is that time of the month.  I am so frustrated I could scream, cry, and pull my hair out!!! These are also symptoms of wonderful Mother Nature’s monthly visit. !@@$ her.

 

For the week of March 9 -15, 2013

Current Weight: 143       Weight Lost: 0 (???)

Measurements: I’m on vacation and don’t have a measuring tape this week, BUT I was wearing a skirt and it was very loose around the waist band.

 

SATURDAY

Breakfast: 1 slice Rye Bread (homemade), 1 Tbsp Peanut Butter & Apricot Jam, Tea w/ 1 Tbsp Coconut Syrup and 1 Tbsp H&H

Snack: Tea w/ 2 tsp Sugar & 1 Tbsp H&H, 1/2 oz. homemade Kale Chips

Lunch: Cod Fish Sandwich w/ 1 Bun & 1/2 cup homemade Coleslaw, 1 oz.Black Bean & Rice Chips

Snack:1 oz. Almonds

Dinner: Salad w/ 2 Tbsp Ceasar Dressing, Flatbread Pizza (Trader Joe’s)

Treat: 2 small Chocolates

Exercise: The Firm DVD – Upper Body Split ( 265 cals burned), Tae Bo (350 cals burned)

Total Calories: 1010

 

SUNDAY

B: Tea w/ 1/2 Tbsp Honey, 1 slice Sourdough Toast, 1/2 small Avocado, 1 Egg cooked in 1/2 Tbsp Butter, 2 slices Canadian Bacon

S: 1 oz. Almonds

L: 2 homemade Fish Tacos, 1 small bag Chips

S: 1/4 oz. Kale Chips

D: Denny’s Grand Slam w/ 2 Scrambled Eggs, 2 slices Bacon, 2 Pancakes (no butter), 1/2 cup Fruit Bowl

Treat: 1 medium Chocolate

Exercise: Long Walk (725 cals burned)

Total Calories: 1330

 

MONDAY

B: Tea (no sweetener!), 1 slice Rye Toast, 2 Scrambled Eggs cooked in 1/2 Tbsp Butter, 1/2 oz. Cheddar Cheese

L: 2  grilled Shrimp Tacos (bought), Iced Tea w/ 1/2 cup Sprite added

S: 1 oz. Almonds

D: 3 oz. Steak cooked in 1/2 Tbsp Olive Oil, sauteed Spinach w/ Sundried Tomatoes and 1 Tbsp Raisins, 1 small Sweet Potato w/ 1 Tbsp Whipped Butter

T: Acai Spritzer, 3 small Chocolates

Exercise: N/A

Total Calories: 1650

 

TUESDAY

B: Tea, 1 slice Rye Toast w/ 1 Tbsp Apricot Jam and P.B.

S: 1 oz. Almonds

L: Flatbread Pizza (Trader Joe’s), Salad w/ 1 Tbsp Dressing (homemade)

S: 3 baked Corn Tortillas, 1/2 cup Tomato Salsa, 1 oz. Black Bean & Rice Chips

D: 3 oz. Steak cooked in 1/2 Tbsp Olive Oil, 1/2 cup Brown Rice w/ 1 Tbsp Whipped Butter, sauteed Spinach w/ 1 Tbsp Raisins

T: Acai Spritzer (non-alchoholic), 3 small Chocolates

Exercise: Kettle Bell Workout, Run/Walk Program ( 750 cals burned)

Total Calories: 1245

 

WEDNESDAY

B: Tea, Chocolate Peanut-Butter “Shake” w/ 8 oz. Almond Milk, 1 scoop Protein Powder, 1 tsp Almond Extract, Ice, 1 Tbsp P.B., 1.5 Tbsp Raw Cacao Powder, 1 tsp Instant Coffee, 1/2 frozen Banana

S: Crackers (Triscuit) & 2 Tbsp Hummus

L: 1/2 serving Spirulina Chips, 1 oz. Kale Chips, 1 oz. Rice & Bean Chips, 1/2 Plum Tomato, 1 Lara Bar

D: Chicken Curry w/ 1/2 cup Brown Rice

T: 2 small homemade Snickerdoodle Cookies

Exercise: N/A

Total Calories: 1330

 

THURSDAY

B: Tea w/ Stevia (liquid), 1 slice Rye Toast w/ 1 Tbsp P.B. & homemade Orange Marmalade

S: 1 Pear, 1 oz. mixed Nuts

L: grilled Chicken Sandwich (bought), 1/2 cup Coleslaw, 1 Light Beer

D: 2/5 oz. grilled Chicken (leftover from sandwich @ lunch), 1 slice Bacon, 1/2 cup plain Brown Rice, 1 cup Slaw “Salad”, 1/4 cup Potato Casserole

T: 2 Snickerdoodle Cookies

Exercise: Tae Bo & Lite Kettle Bell (450 cals burned)

Total Calories: 1115

 

FRIDAY

B: Black Tea w/ 2 Tbsp 1% Milk & Stevia, 1 slice Sourdough Toast w/ 1/2 small Avocado, 2 slices Canadian Bacon, 1 Tbsp Pesto Sauce, 1 Egg cooked in 1/2 Tbsp Butter

S: 3 Cookies,  1 cup Lite Lemonade

L: 3 oz. Turkey cooked in 1/2 Tbsp Olive Oil w/ 1/2 small zucchini, 1/4 cup Red Onion, 1 Tbsp Curry Paste, 1 cup plain Brown Rice

S: Lite Cocoa mixed w/ Coffee

D: 2 grilled Fish Tacos (bought)

Exercise: Long Walk (420 cals burned)

Total Cals: 1245

 

Side Note: On closer inspection after listing this, I can see where I may have underestimated caloric values.  For example: When eating out, it may be a good idea to over-estimate the calories by maybe 100 just to be safe such as: Fish Tacos listed in the Calorie King as being 480 calories for two, should be estimated as being worth more like 600 calories.  These small things can add up over a week of time.  While 80% of my food was home prepared, I did eat out much more this week due to visiting my parents on Spring Break.  This always makes things more complicated.  A very good reason to learn to cook; you can control calories better!

 

The Saturday Weigh-In: 6

Hello People!

Well, as predicted a few days ago, this log posting isn’t going to set any records for me.  But I must say that it would have been a lot worse (I gained 3 pounds) had I not had the accountability of posting this on the web.  I had a terrible week and a half and had difficulties with my appetite due to stress and a medication.  Add to the problem, I was not able to prepare my own food and was forced to eat in restaurants I would normally never go into.  It sounds like I’m a victim, and yes, I suppose I was in a way, but now I will take the responsibility to get back on track.  That is all one can do when these things happen.  Anyways, here is my pathetic log which is 2 days in length. Oh! One more thing: I stopped drinking coffee!!! It is a controversial issue and there are two sides to the argument, but since I suffer from anxiety and sleep problems I figured it would be appropriate for me. That’s some good news isn’t it? There is another thing I quit with the coffee, but I’m not ready to talk about that yet….

Current Weight: 141     Weight Lost: 2

Measurements in Inches: Arm 12; Bust 34 1/4; Waist 32 1/2; Hips 41 1/4; Thigh 24 1/4

 

THURSDAY 

Breakfast: Omelette w/ Gruyere, Red Bell Pepper, Red Onion, Canadian Bacon, 1/2 Tbsp Olive Oil; Rye Toast (homemade); Black Tea w/1 Tbsp H&H

Lunch: 1 slice Sourdough Bread w/ 1 oz. sliced Salami, 1 Tomato, 1 oz. Parmesan Cheese, 2 tsp. Olive Oil

Snack: 1 Lara Bar, 1 oz. Black Bean & Rice chips

Dinner: Frozen Biryani Rice (Trader Joe’s), 1/2 medium Zucchini, Onion, 8 medium Scallops cooked in 1/2 Tbsp Olive Oil

Exercise: N/A

Total Calories: 1385

 

FRIDAY

B: 1 slice Thin Crust Cheese Pizza, Black Tea w/ H&H, 1/2 oz. Almonds

Snack: 2 small Chocolates, Yerba Mata Tea (plain)

L: Grilled Fish Sandwich- Spicily Seasoned Cod cooked in 1/2 Tbsp. Olive Oil, Cabbage Slaw, 1/2 small Avocado, 1 Whole Wheat Hamburger Bun; 1 oz. Black Bean & Rice Chips

S: 2 Frozen Latkes (Baked) w/ 1 Tbsp Hummus split for both

D: 3 oz Steak grilled, 1 small baked Sweet Potato w/ 1 Tbsp Whipped Butter, 1 cup Spinach sauteed in 1/2 Tbsp. Olive Oil w/ Garlic, Raisins and Sun-Dried Tomatoes

Treat: 1 small bag of All Natural Potato Chips

Exercise: The Firm DVD-Lower Body Split (350 cals burned); Tae Bo Cardio (200 cals burned)

Total Calories: 1255

The Saturday Weigh-In: 5

Hello People,

Good news this week.  I exercised my ass off. That’s all I’m going to say. This covers last week’s eating and exercise log.

Current Weight: 138 pounds    Total Weight Lost: 5 pounds

Measurements: Too Lazy to Do It

Here is a picture of some of the fruits & vegetables that I should have eaten, but didn’t:

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SATURDAY

Breakfast: 1 Frozen Portion Oatmeal (Trader Joe’s), 1 oz. Nuts, 2 tsp. Brown Sugar, 1 Tbsp. Cream, Coffee w/H&H

Snack: Tangelo, Coffee w/H&H

Lunch: 2 Slices Cheese Pizza (Trader Joe’s), Salad w/ 1 Tbsp. Dressing

Snack: Whole Grain Crackers – Wasa, 2 wedges Laughing Cow Cheese, 1/4 cup Dried Peaches

Dinner: Frozen Chili Relleno (Trader Joe’s), Berries w/ Choc Cream, 2 small Chocolates

Exercise & Extras: Walk Dog, The Firm DVD, Power Walk Week 2 (625 cals burned)

Total Calories: 1050

 

SUNDAY

B: Banana-Date Smoothie (Yuck!), Sourdough Toast w/ 1 Tbsp. Whipped Butter, Coffee w/H&H

S: 1 oz. Mixed Nuts, 1 1/2 cups Popcorn, 3 small Chocolates, Coffee w/H&H

L: 1 1/2 cups Tomato Soup w/ 1/3 Pork Sausage Link (Large), Orzo, Croutons & Parm Cheese

D: Cereal, Granola, Berries, Milk

Exercise: Long Walk (740 cals burned)

Total Calories: 1100

 

MONDAY

B: Strawberry-Sunflower Smoothie (Yuck!), Homemade Bread w/ 1 Tbsp. Whipped Butter, Coffee w/ H&H

S: Coffee w/H&H, Hard-Boiled Egg

L: Same as Sunday, 1/2 Grapefruit

S: Coffee w/H&H, Homemade Bread w/ Nutella

D: Beef Stew (Beef, Carrots, Onion, Peas, Potato, Wine, Stock, Olive Oil), small glass Wine

Treat: 1/2 oz. Mixed Nuts

Exercise & Extras: Walk Dog, The Firm DVD, (450 cals burned)

Total Calories: 1240

 

TUESDAY

B: Homemade Bread w/1Tbsp. Peanut Butter, Hard-Boiled Egg, 1/2 Grapefruit, Coffee w/H&H

S: 1 oz. Mixed Nuts, Coffee w/H&H

L: Same as Sunday (no Croutons or Cheese), 5 Triscuit w/1 wedge Laughing Cow Cheese

S: 2 Wasa Crackers w/ 2 Tbsp. Black Bean Spread

D: Beef Stew

Treat: 4 small Chocolates

Exercise: N/A

Total Calories: 1600

 

WEDNESDAY

B: Same as Tuesday

S: Same as Tuesday

L: 1 can Soup, 5 Triscuit w/ 1 wedge Laughing Cow Cheese

S: Same as Tuesday

D: Beef Stew

T: 2 small Chocolates

Exercise: N/A

Total Calories: 1425

 

THURSDAY

B: Homemade Bread w/ 1 Tbsp. Peanut Butter & 1 Tbsp. Nutella, Coffee w/ H&H, 1/2 Grapefruit

L: 6 Triscuit w/ 2 1/2 Tbsp. Hummus

S: 1 small bag Potato Chips

D: Chix, Corn, Cornmeal Crust Pizza (Trader Joe’s), 1 Tangelo

Exercise: N/A

Total Calories: 1240

 

FRIDAY

B: Homemade Bread w/ 1 1/2 Tbsp Nutella, Hard-Boiled Egg, Coffee w/H&H

S: 1/2 oz. Mixed Nuts, Coffee w/H&H

L: Falafel Sandwich (Homemade), 1 Tangelo

D: Homemade Corn Chips, Chipotle Salsa

Exercise & Extras: Walk Dog (80 cals burned)

Total Calories: 1225

The Saturday Weigh-In: 4

Hello People!

Well, like I said earlier in the week, it wasn’t going to be good at today’s weigh-in. (Oddly, I lost an inch off my butt???)  That’s probably because I am a firm believer in the Power of Intention (a blog post to follow one day) and perhaps willed my gain into existence fearing that I would.  Also, I am a female and am suffering from female physical issues this week. I’ll just leave it at that. Onward & Upward…..CHARGE!

NOTES:

1. I went out to dinner with friends on Saturday (this was my Valentine’s dinner out) and don’t know the totals of what I ate.  I can tell you I tried to pick the least caloric items that were offered on the menu.  I had NO BREAD! The other two ate 3 baskets!!!

2. “Hard-Boiled Egg” refers to a 70 calorie egg. Large.

3.  I always have 2 Tbsp Half & Half in my coffee. That will never change.

Current Weight: 142       Weight Lost: 1

Measurements in Inches: Arm/Bicep 11 3/4; Bust 34 1/4; Waist 32 1/2; Hips 41; Thigh 24

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SATURDAY

Breakfast: Croissant Sandwich, Coffee w/H&H

Snack: 1 oz. mixed Nuts, Coffee w/H&H, 1 small marshmallow

Lunch: Chicken Stew w/ 1 oz. Homemade Croutons

Snack: Chocolate Cookie, Coffee w/H&H (had these items at a Cafe in Studio City, CA)

Dinner: (At French Restaurant) Sauteed Sole (Fish), Green Beans, Carrots, Berries w/ Cream, Champagne w/ Cassis, Cauliflower-Leek Soup

Exercise: Walked Dog

Total Cals: ? No Idea

 

SUNDAY

B:  1 slice Homemade Walnut Raisin Bread w/ 1 Tbsp P.B., Coffee w/H&H, 1 Hard-Boiled Egg

S: 1 small Chocolate, 2 cups Popcorn, Coffee w/H&H

L: 1 cup Arborio Rice w/ 1/2 cup Cauliflower & Artichoke, 1 Kielbasa Sausage

S: Tea w/ 1 Tbsp H&H, small Tangerine

D: Chicken Stew (no Croutons)

Exercise: The Firm DVD “Not So Tough Aerobic Mix” (250 cals burned)

Total Cals: 1175

 

MONDAY

B: Same as Sunday

S. 1/2 oz. mixed Nuts, small Tangerine, Coffee w/H&H

L: 1/2 Kielbasa Sausage, 1 Chocolate Truffle

S: 1 Rice Cake w/ 1 Tbsp Bean Dip Spread

D: 4 oz. White Meat Turkey, 3 Latkes, 1 cup Salad w/ Dressing, 1 small Chocolate

Ex: N/A

Total Cals: 1255

 

TUESDAY

B: Homemade Walnut-Raisin Bread w/ 1 Tbsp Nutella, 1 large Orange, Coffee w/ H&H

S: Coffee w/H&H, 1 oz. mixed Nuts

L: 1/2 Chix Wrap (Trader Joe’s), 1 cup Beef w/Barley Soup, 1 Chocolate Truffle

S: 2 cups Popcorn

D: 4 oz. White Meat Turkey, 1 cup Stuffing, 1/4 cup Gravy (Homemade), 1 cup Salad w/Dressing, Tea w/1Tbsp H&H

Exercise: The Firm DVD “Tough Tape 1” (300 cals burned)

Total Cals: 1255

 

WEDNESDAY

B: Homemade Walnut-Raisin Bread w/1 Tbsp P.B., 1 Hard-Boiled Egg, Coffee w/H&H

S: 1 oz. mixed Nuts

L: 1/2 Chix Wrap, 1 cup Soup, Coffee w/H&H

S: Rice Cake w/one wedge Laughing Cow Cheese

D: Frozen Chix Enchiladas, 1 cup Flan, 1 oz. White Meat Turkey, 4 small Chocolate (PMS-ing…)

Exercise: N/A

Total Cals: 1815

 

THURSDAY

B: Homemade Walnut-Raisin Bread w/1 Tbsp P.B. & Nutella, 1 Hard-Boiled Egg, Coffee w/H&H

S: 1 small Tangelo, Coffee w/ H&H

L: 2 slices Cheese/Roasted Red Pepper Pizza (Trader Joe’s), 1 cup Salad w/4 Black Olives-Toms-Dressing

S: 1 Rice Cake w/2 Tbsp Hummus, 1 cut-up Sundried Tomato, Coffee w/H&H

D: 4 oz. White Meat Turkey, 1 cup Stuffing w/ 1/4 of a link of Pork Sausage (mixed in), 1/4 cup Gravy

Exercise: Walked Dog

Total Cals: 1390

 

FRIDAY

B: Same as Thursday; no Egg

S: 1 oz. mixed Nuts, Coffee w/H&H, 1 small Tangelo

L: Same as Thursday; Salad no Olives or Toms

S: 1 Rice Cake w/2 Tbsp Hummus

D: Same as Thursday; Add 1 serving Chai Tea Latte (Trader Joe’s)

Exercise & Extras: Walked Dog, Walked at Arborateum, Denise Austin DVD “Personal Training System”  (525 cals burned)

Total Cals: 1215

Snacking: Good/Bad ?

Foodie Friday: Snacking – Is it a Good habit or a Bad habit?

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We American’s are notorious for our snacking.  We even have an entire food line named after it (Snackwells). My favorite all-time snack has to be: crackers with havarti cheese, hard salami and an ice-cold glass of wine.  This is a childhood memory for me and it always makes me feel nostalgic. However, that type of snack can be deadly to a dieter’s goals.

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You’ve also probably heard of a popular diet plan that includes several (5 to 6) small meals a day in the hopes that one never finds themselves hungry or “keeps their metabolism humming all day long.” I’m not sure I buy in to that hype, I think that this is a body builder way of eating and I am by no means interested in becoming a body builder. These so called “meals” seem more like elaborate snacks to me, and I just don’t want to eat that way.  I much prefer the traditional breakfast, lunch and dinner with optional dessert style of eating. Perpetually eating snacks all day will end up making me yearn for a proper meal and therefore I may never be quite satisfied with my snacky small meals.  So, what about the traditional snacks?

Traditionally speaking, snacks are meant to slightly curb one’s hunger until the next proper meal.  There is a general consensus that we should eat approximately every 4 hours. So, we can use snacks to fill in the gap between meals, especially those meals that may be farther apart than 4 hours.

Personally, I snack in two ways (on a good day!). One way is to only have a snack between lunch and dinner and it should be about 150 -200 calories total. That’s because if I eat lunch at 12:30 and then dinner at 6:30, I will be going longer than 4 hours between those two meals.  So that I don’t pig out at dinner, having a snack around 4:00 will help me eat sensibly at my last meal of the day. The other option is to eat an additional snack in between breakfast and lunch as well as the afternoon snack. I choose this option when I have to get up at 6:00 A.M. and eat breakfast at 7.  Knowing that my next meal will be at 12:30 or later, I must have something to eat in between or my stomach will be rumbling out loud as it has many times.  This only happens when I am working. I am also extra hungry on those days because of my early rising, driving an hour to work, teaching intensely for 4 hours (teaching is an exhausting profession) and so forth.  Believe me, I need that extra morning snack! Again, that morning snack is around 150 to 200 calories and I try to make it something that is substantial.

NOT substantial snacks!

NOT substantial snacks!

When I say substantial, I mean it has to carry me through until my next meal and not give me a sugar crash thus ruining the rest of my day.  (One sugar crash for me, especially early in the day can wreck my eating for the rest of the day.) I often post about snacks I like while watching my weight, and unfortunately, the crackers-cheese-salami-wine choice doesn’t make the list.  I often choose things like nuts, 1 oz. of cheese, rice cakes with hummus, fruit and so forth.  You can find a plethora of healthy snack ideas all over the web as I know you know.

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So that’s what I would call “good snacking.” What about “bad snacking?”  That is snacking with abandon – you know, bag of chips, popcorn, crackers, cookies in lap; mindlessly dipping hand in over and over again while watching some type of screen.  You may or may not be hungry for these types of foods, but the act of eating is comforting, familiar and down-right fun in the moment.  However, as I’m sure you can guess, it is also a great way of packing on the pounds. Healthy snacks should serve a purpose, and if you are weight conscious, you cannot mindlessly snack ever again and expect to lose weight.  If you choose to do this, expect the ramifications of that choice.

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By the way, if you do go 4 hours and you aren’t hungry, you don’t have to have a snack if you don’t want it.  You shouldn’t eat if you aren’t hungry.  But be realistic.  I know people who say they aren’t hungry, but really are; yet they don’t eat because it is more important for them to be stick thin. Then I watch them sit there with their hands shaking violently because of the dip in blood sugar.  BAD IDEA! Shame on you if you do this.  Plan your meals better and snack responsibly when necessary. Enough said…

The Saturday Weigh-In: 3

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Here it is in all it’s splendor.  The good, the bad and the ugly.  Well, it isn’t that dramatic, but this week was a bit schizo for me.  Let’s just say I let the bus run away a bit last Sunday, and boy was it nice!  Then I added up the calories (a few days later) and realized the damage. I did make a mental note that the days that I am “naughty,” the fruit and veg consumption is almost nill.  Coincidence? I think not.  Then I had the rest of the week to face.  Those calories had to be balanced somehow.  If you want to know how to re-bound after a binge or mistake or whatever, read this post.

Some notes:

1. If I don’t list the amount of a serving, it means 1 portion.  Example: Sourdough Toast – 1 slice, 130 cals

2. When I list “Coffee w/H&H” that means I had 1 cup of weakly brewed coffee with 2 Tbsp. Half and Half

3. STILL working on those vegetables.  I do have a plan though, and it may surprise some. I’ll get back to you on it.

4. Remember my goal: 1350 daily calories a day (combo of eating/exercise), 115 lbs total body weight. This is a four month challenge, and I won’t reach my goal, but I’m going to take a huge bite out of the apple.

5. I must say that this process of writing things down to post here has been a weight life saver.  If this were not the case I would be scratching my head today wondering why I had gained a pound instead of lost one this week.  It works folks, DO IT.

Current Weight: 140   Pounds Lost: 3

Measurements in Inches: Bicep 11 3/4; Bust 34 1/4; Waist 32; Hips 42; Thigh 24 (According to this I’m getting bigger? Muscles folks!)

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SATURDAY 

Breakfast: Sourdough Toast, 1/2 Avocado, Egg cooked in 1 tsp Butter, 3 slices Canadian Bacon, Coffee w/ H&H

Lunch: Chicken w/ Lentils

Snack: Coffee w/H&H

Dinner: 3 oz. Miso Glazed Salmon, 1/3 cup Lentils mixed w/ 1/2 cup Basmati Rice, 1/2 cup Sauteed Swiss Chard

Treat: 3 small Chocolates, 3 oz. Jack Daniels (yes I measured it out), whipped cream(?)

Workout: ZWOW #2 (238 calories burned)

Total Cals: 1275

 

SUNDAY

Breakfast: Almond Chocolate Smoothie, Coffee w/H&H, Sourdough Toast w/ 2 Tbsp. Whipped Butter

Snack: 1.5 oz. Goldfish Crackers, 3 small Chocolates, Coffee w/H&H

Lunch: 6 Crostini w/ Hummus, 3 oz. Miso Glazed Salmon

Dinner: 5 oz. Steak Tip (Sirloin?), Green Pea Puree, Fried Gnocchi

Treat: Tea w/Half&Half, 1 medium Chocolate

Workout: N/A

Total Cals: 2200(!)

 

MONDAY

Breakfast: Sourdough Toast, 2 Tbsp. Black Bean Dip, 1/2 Avocado, 1 Egg fried in 1 tsp. Butter, 2 slices Canadian Bacon, Coffee w/H&H

Snack: a little over 1 oz. Goldfish Crackers, 3 small Chocolates, Coffee w/H&H

Lunch: 1 cup Vegetable w/ Beef Soup, 4 Crostini w/ Hummus, 3 oz. Roast Beef, small Tangerine

Dinner: 4.5 oz. Poached Chicken Breast w/ Pico de Gallo, 1 cup Roasted Cauliflower & Sweet Potato

Treat: 1 medium Chocolate

Exercise: Denise Austin DVD (271 cals burned)

Total Cals: 1489

 

TUESDAY

Breakfast: Same as Monday

Snack: Coffee w/H&H, 1 oz. Raw Almonds, 3 small Chocolate (bad idea to eat this while working; caused a major sugar crash which you will see the results of…)

Lunch: 3.5 oz. Roast Beef in Wrap w/ 2 Tbsp. Black Bean Spread and 1/3 cup Raw Spinach

Snack: Dried Peaches

Dinner: Chocolate Almond Smoothie

Treat: 4 Cups Trader Joe’s Popcorn (I was dying of hunger!!!)

Exercise: N/A

Total Cals: 1760(!)

Note: Save treats like Chocolate for after a meal, not as snack!

 

WEDNESDAY

Breakfast: Same as Tuesday

Snack: 1 oz. Raw Almonds, small Tangerine, Coffee w/H&H

Lunch: 1 cup Vegetable & Beef Soup, 4 Crostini w/ Hummus

Snack: 1 Rice Cake w/ 1 Wedge of Laughing Cow Cheese

Dinner: 4 oz. Poached Chicken Breast w/ Pico de Gallo

Exercise: N/A

Total Cals: 1220

 

THURSDAY

Breakfast: Almond Chocolate Smoothie (recipe, anyone?), Coffee w/H&H

Lunch: 5 oz. New York Strip Steak, 1 cup Steamed Gnocchi, 1 cup Salad w/ Cream Dressing & 1/4 of an Avocado

Dinner: 4 oz. Poached Chicken Breast w/ Pico de Gallo, 1 cup Roasted Cauliflower & Sweet Potato

Treat: 4 small Chocolates, Coffee w/ 1 Tbsp. Cream

Exercise & Extras: The Firm DVD, Bang Bang Workout, Walked Dog (550 calories burned)

Total Cals: 1090

 

FRIDAY

Breakfast: Toast w/ 1 Tbsp. Whipped Butter, Omelette w/ Fontina Cheese-Roasted Sweet Potato-Scallions, Coffee w/H&H

Lunch: 6 inch. Subway Turkey & Pepperoni Sandwich w/ no fat or cheese-just mustard, one small Bag Chips

Snack: Dried Peaches, 1 Rice Cake w/ 1 Wedge Laughing Cow Cheese

Dinner: Homemade Soup w/ Chicken and Vegetables, 1 cup Salad w/ Egg, Olives & Vinaigrette

Treat: 2 small Chocolates, Tea w/ 1 Tbsp. H&H

Exercise & Extras: Long Walk, Walked Dog (711 calories burned)

Total Cals: 800(!)

Reference Posts: The Saturday Weigh-In: 1, 2