Friday, December 19, 2008
Here is a recipe that I do not recommend making. I liked it well enough, but it really was not good enough to make again. No one took a second helping... It was just fine...
I changed the original recipe a lot, but interestingly, the calorie information was almost exactly the same. The fiber/cholesterol/fat was different- but calories were exactly the same.
Keep in mind though that this original recipe may be quite tasty, but since I did not have chipotle peppers I changed the flavors. It did not work... I should stick to science :)
My Sweet Potato Shepherds Pie
3 slices of bacon
1.2lbs Ground turkey breast meat
1/2c Chicken stock
1 medium sweet onion, diced
1 red bell pepper, diced
4 pieces of celery, diced
2T dried cranberries (I wanted to use more but this is all I had)
1 can of white beans (drained and rinsed)
Salt/pepper/Cayenne to taste
2 large Yams (3lbs?), peeled and diced
1/2c brown sugar
Begin boiling the yams/sweet potatoes (they need 20-30min?)
Pan fry the bacon until it is *almost* done
Remove bacon from pan and place on paper towels
Reserve fat and cook the ground turkey breast in bacon fat
Remove the ground meat and drain the fat
Add onions to pan cook for 5-10m
Add the rest of the veggies (excluding the beans) and stock and cook for 5m
Place veggies in bowl with ground meat, add beans and diced bacon and mix well
Add to casserole dish
Mash yams with sugar and butter and spread over top.
Bake for 15min covered and 10-15min uncovered in a 350 degree oven
Enjoy! Well kind of... :)
Monday, December 8, 2008
Sausage, Beef and Bean Chili- 12 servings
1lb of 95% Lean ground beef
1lb Hot Italian sausage (ground preferably out of casing)
1 Diced Onion
Chopped Adobo chilies or jalapenos (2) Optional
2 cups (1 can) pink beans
2 cans (15oz?) diced tomatoes
**dirty secret** 2-alarm Chili spice pack (purchased at supermarket)
6oz of beer
Brown meats, peppers and onions together
Once cooked add all the remaining ingredients and stew for 30min to 1hr
(I don't usually add the masa flour contained in the spice kit- I save it for my vegetarian chili!)
I totally want to know if any of you make this recipe- just to know if you love it as much as I do- so please- do tell!!
Wednesday, December 3, 2008
This edition will not include the turkey- that will have to be a TE guest written edition- since I had absolutely nothing to do with prepping or cooking the turkeys.
I also apologize ahead of time for any blatant grammatical errors and all lack of continuity. I am quite tired today- I was up a bunch of the night with a sick King pup. I am hoping he just got into something, his symptoms were similar to human flu/stomach bug symptoms- quite pleasant. Makes me appreciate all that my family and friends do even though they are up more nights with sick/young children.
Anyway- onto food!
First picture is the spread! On our menu:
- Cranberry sauce:
Lemon zest to taste
- String Beans with butter and slivered almonds
- Roasted Root Veggies (parsnips, turnips, butternut squash)
- Creamy pearl onions (MomE's recipe)
- Mashed potatoes (MomE's recipe)
- Sweet Potato Casserole
- Green Salad (MomB's contribution!)
This edition will include my two favorite items: The sweet potato cassarole and the stuffing!
I used to think I hated sweet potatoes, not anymore! They are one of my newest obsessions. I love love them! What could be better than sweet potatoes, pecans, and marshmallows (even though my marshmallows melted into the casserole since I cooked it covered)?!
And the recipe was from Cooking Light. I doubled it because 2.5lbs of potatoes is really only 2 sweet potatoes, and even though it says 16 servings, I knew better. So I figured a "real" estimate would be double the calories.
Serves 16 (32 for nutritional info)
- 5 pounds sweet potatoes, peeled and cut into 1-inch cubes
- 1.5 cup packed brown sugar
- 1/2 cup butter, softened
- 1 teaspoon vanilla extract
- 1 cup finely chopped pecans, divided
- Cooking spray
- 2 cups miniature marshmallows
Preheat oven to 375°.
Place the sweet potatoes in a Dutch oven, and cover with cold water. Bring to a boil. Reduce heat, and simmer for 15 minutes or until very tender. Drain; cool slightly.
Place potatoes in a large bowl. Add sugar and next 3 ingredients (through vanilla). Mash sweet potato mixture with a potato masher. Fold in 1/4 cup pecans. Scrape potato mixture into an even layer in an 11 x 7-inch baking dish coated with cooking spray. Sprinkle with remaining 1/4 cup pecans; top with marshmallows. Bake at 375° for 25 minutes or until golden.
Calories: 186 (27% from fat)
- Fat: 5.5g (sat 2g,mono 2.3g,poly 0.9g)
- Protein: 1.6g
- Carbohydrate: 33.1g
- Fiber: 2.5g
- Cholesterol: 8mg
- Iron: 0.7mg
- Sodium: 272mg
- Calcium: 23mg
(to be cooked outside the turkey!)
From Simply recipes
238 calories/serves 10
- 1 loaf of day old French bread, cut into 3/4-inch cubes (about 10-12 cups)
- 2 cups each, chopped onion and celery
- 6 Tbsp butter
- 1 green apple, peeled, cored, chopped
- 3/4 cup of raisins
- Several (5 to 10) chopped green olives (martini olives, the ones with the pimento)
- Stock from the turkey giblets (1 cup to 2 cups) (can substitute chicken stock)
- 1/4 cup chopped fresh parsley
- 1 teaspoon ground sage (to taste)
- Salt and freshly ground pepper (to taste)
1. If you haven't already made the stock, take the turkey giblets - heart and gizzard - and neck if you want, and put them in a small saucepan, cover with water and add a little salt. Bring to a simmer; simmer for about an hour, uncovered. Strain the stock into a container for use with the stuffing. Alternatively, you can use chicken stock or just plain water with this recipe.2. Heat a large sauté pan on medium heat. Melt 3 Tbsp butter in the pan, add the bread cubes, and stir to coat the bread pieces with the melted butter. Then let them toast; only turn them when they have become a little browned on a side. Note, if you aren't working with somewhat dried-out day-old bread, lay the cubes of bread in a baking pan and put them in a hot oven for 10 minutes to dry them out first, before toasting them in butter on the stove top. The bread should be a little dry to begin with, or you'll end up with mushy stuffing.
3. In a large Dutch oven, sauté chopped onions and celery on medium high heat with the remaining 3 Tbsp butter until cooked through, about 5-10 minutes. Add the bread. Add cooked chopped walnuts. Add chopped green apple, currants, raisins, olives, parsley. Add one cup of the stock from cooking the turkey giblets or chicken stock (enough to keep the stuffing moist while you are cooking it). Add sage, poultry seasoning, salt & pepper.
4. Cover. Turn heat to low. Cook for an hour or until the apples are cooked through. (*Mine took 30min tops) Check every ten minutes or so and add water or stock as needed while cooking to keep the stuffing moist and keep it from sticking to the bottom of the pan. Serves 8-10.
Monday, December 1, 2008
Thursday, November 20, 2008
I also got the results of my labeled water measurement taken at my 6mo physical. That is a test that measures exactly how many calories your body burns/consumes during a 2-week period. This test said that I was consuming 2070cal/day- 400 calories over what my prescription is...
I am still wrapping my head around what these results mean to me (both as a participant and as a scientist), and what I am going to take away from it- but here are some of my initial thoughts.
Maybe I should maybe be upset at this result- since it states that I am not following my CR diet as well as I should be- but there are a few things to note about this number. During this measurement I attended two weddings, flew to San Francisco, and ate more than I should have (and I recorded that). It was not a typical time for a measurement looking at how many calories I was consuming for the whole six-month period.
So I am not "really" upset at the fact that this number is high because it is probably an accurate reflection for that 2-week time. What I am upset about is how it will be used in the global data analysis of the study. I feel that this result will skew the conclusions that will be made or not made.... I am a better study participant than this number shows...
The test-coordinator assured me that at the 12mo mark there are more tests done that can assess my long-term "compliance" rather than this short-term assessment... I hope it falls in a more "typical" time frame.
This makes me think about the design of the study a bit. I heard that a few other participants were traveling during this time and maybe they also have "not typical" values being reflected in their results as well- so I wonder what should have been the priority: sampling at a "typical" time, or making sure everyone was tested at the same month/time enrolled in the study. The latter option was the priority and seems like the most unbiased method- it just complicates the data analysis...
I am going to read over some papers that talk about this assay (Doubly Labeled Water) to see if my biochemistry knowledge holds up (and if I can follow my carbons! Mel- I may need your help with this one!!) and maybe to see if I can understand how this raw number factors into the conclusions made from the pilot study of CALERIE.
I will keep you posted on my research...
They also told me I should exercise more. Apparently (this seemed backwards to me at first) if you are dieting and you loose weight it takes less effort (calories) to move the same amount than when you were heavier (OK). So to maintain the same "effort" (calories burned) as when I was heavier, I need to move more...
So for that I am going to start taking the stairs to my lab. There really is no excuse not to (my lab is on the 3rd floor) other than the fact that the stairs are in the most inconvenient part of the building... regardless- I will be taking the stairs!
Wednesday, November 19, 2008
I lost my 4.6ish pounds gained.
I am now below where I was when this chaos started- and just in time- my 9mo physical is tomorrow and I get to find out all the details from my 6mo physical.
I feel good about the loss of weight and getting back on track- but I have a confession: I can not take full responsibility. I have been less interested in eating recently because I have been completely and utterly distracted by my latest obsession: the HBO series True Blood. It is terrible- the last time I was this obsessed with a television show was one "winter-break" a long time ago when TE and I watched every episode of season 1 of "24." I was also this obsessed with the Wire... for sure :)
But anyway- we started watching the show last Monday on On Demand, and in the last week TE and I caught up (11 hours of TV!) to the episode that aired on Sunday- which much to my sadness, it was the 2nd to last episode of the season. This Sunday is the final episode of season 1.
Usually- I am so behind in TV shows (I still have not seen Lost, Six Feet Under, Heroes, Entourage, etc.) that I can watch multiple seasons until I am sick of it/the show ends- but now I have to sit, impatiently waiting for season 2 to be made and for season 1 to be released on DVD. I am not sure if I like this situation I have made for myself
Needless to say: obsessive distraction is very good for reducing appetite. And much more enjoyable for me than my typical appetite reducing behavior (severe anxiety)!
Now if only I could figure out how to become obsessively distracted with something productive- like starting to write the failed chapters of my thesis... ugh.
If only failed mouse projects were as exciting as murder mysteries and romance between a mortal and a vampire...
Thursday, November 13, 2008
Afterward I checked online for the calorie information (that is the good CR part), and get this: 4 chocolate cake doughnut holes have.... 300 (!!!) calories! Four! 300!
I am having a hard time getting over this. :)
That totally blew my day out of the water. Luckily this splurge was before I ate lunch and I still have vegetable soup on hand...
Well- lesson learned.
That will not happen again.
It is amazing now I that I know how many calories are in one of those buggers, they seem so much less appetizing...
Tuesday, November 11, 2008
1) Remind yourself of the reason you joined the study.
Lucky for me I saved everything and I have my top 3 reasons I joined the study from my first meeting: diet motivation, to become healthier and more aware of my dietary needs, and to help science.
2) Review your progress thus far.
I have lost 20+lbs, learned a ton about healthy eating choices, met some amazing people and found a new passion for my research life beyond my PhD.
3) Renew your commitment.
CR is the only diet that has been shown to increase health and longevity. And I now know how easily I can incorporate CR into a "normal" lifestyle- which means I know what I need to do to eat a restricted diet.
4) Use PDA daily.
5) Weigh and measure all foods.
6) Decrease calories for a few days to make up for the extra calories you ate.
Hmmm. I should do that. Today?
7) Set realistic and achievable goals.
I will plan at least 3 dinners/week, I will limit alcohol, and carry more healthy snacks with me.
8) Planning out what you will eat at your next meal and the following day.
Yes. This is important
9) Use prepackaged foods (frozen meals or meal replacements).
Amy's burrito for lunch anyone?!
10) Call your counselor or a friend for a pep talk to help you activate your plan to feel optimistic about your success.
Calling all friends!! :) Send your words of encouragement.
Thursday, November 6, 2008
0.6lbs... but still. It is not a loss.
It was not a perfect weigh in since I have been starving for the last 2 days (weather?) and I had to eat lunch before heading to the CALERIE site for my weigh-in/counseling session. There may have been some extra food/water weight that factored into this weigh-in. We can not be sure since I have been "afraid" of stepping on the scale this week. To remedy my irrational fear, I have made a schedule to weigh myself every other day for the next two weeks. Which will be timely, since in two weeks from today I will have my 9-month physical and I would like to be in a restricted state...
But needless to say- the CALERIE counselor was very supportive and helpful- despite my gain. They have never been negative, or reprimanding, or even terse. I do not think it would help matters if they were -- and it is probably better that they are not any of those things -- I just have to remind myself that these "slip-ups" are data as well as my CR data- and I am not really destroying their study by gaining weight...
What I am going to do new in the these upcoming weeks is actually plan out my dinner ahead of time (calories included) so that I do not go into dinner thinking "I have 600cal left for dinner, and this meal here is-- ohh-- about 600 calories." Then in reality it turns out to be 750 and I am over again for the day. That will involve some mental calculation, which for whatever reason I hate to do. There is something about seeing the numbers in black and white on my PDA that makes it real. I think though for life after CALERIE it will help me to be able to do more mental calculating.
I will also keep posting. I love all the support :)
Wednesday, November 5, 2008
Yesterday was a great day for Americans! I am so so happy today. This picture is one of TE's pumpkin creations- he is quite the talented pumpkin carver :)
Not only that, I get to report that my soup last night was great! All I added was some salt and hot sauce-- yum! I am not sure of the calories so I am guessing around 80/cup which is in-line with commercially available "healthy-vegetable" soups.
Tomorrow is the big weigh-in day... I think I may have lost 2 of the 3lbs gained, but since I have not been weighing myself regularly I am not positive about that.
I will keep you all posted on my progress tomorrow!
Tuesday, November 4, 2008
I have decided not to keep blogging about my daily foods this week. As a new intervention I made a big crock-pot of vegetable soup. We discussed at my last session that people who eat soup before a meal tend to eat less. I love soup, so this is something I am going to try this week. Hopefully. I have a lot of soup cooking at home- but I have no idea how it is going to turn out. I did not follow a recipe (vegetable soup, how hard could it be?!), I just threw any and all veggies I had into the crock pot with vegetable broth. What were the veggies I had on hand? Carrots, bok choy, peas, diced tomatoes, and a shallot. Mmm-mmm :) I will decide when I get home tonight what seasonings it needs (ginger? garlic? lime?) and hopefully it will be simple and yummy enough.
Sunday, November 2, 2008
This weekend was baaad! Apparently the extra accountability has not helped. I only tallied my calories/food consumed from Friday evening through today- 10 minutes ago (at 10:30 on Sunday night). *Sorry CALERIE study coordinators!!!
First I will tell you a summary of what each day was like then I will discuss what I think I can do differently/what is going to be an ongoing problem...
The problem day began with the fact that I did not eat breakfast. I had a dentist appt and it did not go well, so by 7pm I had only eaten about 600 calories. My mouth pain was mostly gone and I was starving! Of course I had plans to make a yummy soup, watch a scary movie, and relax- but I needed to purchase the ingredients for the soup and it is always a bad idea to go to the supermarket when you are so so hungry. It was 8pm by the time I got home, so I did not feel like cooking for 2hrs before dinner would be ready, so TE and I ate Annie's Organic Mac&Cheese and garlic bread (where were the veggies?!). I ended the day 30 calories under, but it was bad food, and I am not sure about my recall...
Lesson: be realistic about cooking endeavors to cut down on the disappointment/satisfaction problem
Lesson: Limit drinking calories. Go back to 1 or 2 drinks per day. Have lots of seltzer and diet sodas on hand.
Lesson: Remember to bring with me when out: granola bars, yogurt, water, peanut butter sandwiches, anything to keep hunger away while running errands/away from home.
Well- I guess I learned a lot. I wonder though, why now? Almost 9 months in and I am just now starting to have problems. Maybe it is the season: more dinner parties, irresistible baked items, and festive drinking. Or maybe the novelty is wearing off, or my motivation is waning, or I am acting overly confident, or maybe... it is just laziness. Whatever it is- I need to figure out how to beat it. How to overcome my mental block. I feel like if I can do that, my future success with CR, beyond this study, will be that much better.
Now how to ID the problem and fix it.... Last time it helped me to go through my folder of study hand-outs (I remember one that deals with problems on weekends), I think I will try that and also try to read more scientific papers showing the benefits of calorie restriction on health and aging.
And I will keep blogging this week. I need whatever help I can get!
Friday, October 31, 2008
Sorry I did not post yesterday. KBW and I drank a bottle of wine and ate too much last night- so I fell asleep early :) (it was worth it though!)
Not a good CR day.
At first I thought I was only mildly over- but I was laying in bed wondering how I got this uncomfortably full feeling- so I was going over and over what I ate and trying to remember what I forgot to add into my PDA, then I remembered: salad!
Normally it would not have been that bad, but this is a good, calorie rich, salad :)
Here is my day
2- Kashi GoLean blueberry waffles
1.1T peanut butter
1T Apple butter
Coffee with skim milk
Cookies and cream granola bar
1/4c Cottage cheese
Dinner: 1073c (!!)
12oz red wine (!!)
Buffalo chicken sausage
Hot dog bun
1tsp light mayo
1/2 bag of organic french fries (250cal!) baked in oven
1.5c Bibb lettuce/spinach mix
1/2 small granny smith apple
1/4c sliced cucumber
0.3oz crumbled goat cheese
2T light dressing
I think today should be better, I had to go to the dentist (again!) for the permanent crown placement, but it did not fit to my dentist's liking, so I am numb and sore. Soft foods will be all I eat today...
Maybe tonight I will make a stew and TE and I will watch a scary movie!
Thursday, October 30, 2008
He was hungry (as he reported to me) and most probably because he was at least 300 calories under an appropriate CR prescription for a man. Although- I do remember my first day, and it was miserable, even with a valid CR prescription. But regardless of any hunger induced misery, his insights were impressive and will truly help me stay motivated and focused on getting back on track. In addition to all of the factors that Carl lists as being critical in maintaining a CR diet, having an amazing support group of family and friends has really helped me with my success on CR.
If anyone is interested in estimating how many calories you burn in a day (either to eat close to that amount or figure out a CR prescription) here is a website that I found to be very close to my experimentally derived energy expenditure:
--First you need to figure out your BMR which is the calories you would burn if you stayed in bed all day.
--Then you take that number and multiply it by an "activity factor" based on how active you are, the number I got, when I started CR, was within 125 calories of my actual energy expenditure.
So without further ado, here is Carl's insight into a day in the life of CR!
I’ve known about the calorie restriction diet, through Liz, for some time now. I had always thought that it couldn't be that tough; it’s just counting and stopping when you reach your magic number. I couldn't be further from reality. At its core, CR is about counting numbers but that’s just one part of it. The other parts include strategy, willpower and sacrifice. Each of these elements builds of each other and feed back into one another. Strategy solidifies your willpower. Willpower enables you to make sacrifices. Sacrifices help you build and execute your strategy.
Strategy comes into play when planning out each meal and snack through the day. CR requires forward thinking about the choices you will make even 12 to 15 hours later. An example I ran into was if I wanted to have a beer or two with dinner. How will my food selections leading up until then affect if I can afford this in my CR count.
Willpower gives you the ability to stick to your CR plan throughout the day and resist the temptations that pop up. I was on the CR for one day and I had to remind myself multiples times that even the slightest indulgence can throw off my hard work and planning.
Sacrifice is when you must cut out some of your favorite items in order to stick to your CR plan. Leaving out the chips at lunch, a snack mid afternoon or a dessert after dinner can be a tough thing to do. Sometimes, the sacrifices that must be made can be the hardest part of calorie restriction.
My limited, first-hand experience with CR was an experience, one that led me to find that there is more to CR then just counting numbers. I give credit to all those that must strategize, sacrifice and maintain great willpower each and everyday for months and years while living a calorie restriction lifestyle.
Wednesday, October 29, 2008
I wonder how Carl is doing today!
2- Kashi GoLean blueberry waffles
1.1T peanut butter
1T Apple butter
Amy's cheese burrito
Kettle corn popcorn, 100cal pack
1/4c Bran buds
1- Fiber fruit leather
9 baby carrots
2T Sabra jalapeno hummus (so good!)
1 Hard boiled egg
1 slice of Kraft light cheese
Quorn cranberry and goat cheese cutlet
A few sips of reduced sodium miso soup- which was terrible!! I should probably consume less salt... but I won't... yet :)
1 graham cracker (4 pieces)
1 piece of dark chocolate
Tuesday, October 28, 2008
Tuesday - 1604cal (-66)
It must be the goat cheese/spinach combo. I need another healthy omelet...
3/4c Egg beaters
1 Large egg
1/2 of a sm/md tomato, chopped
2T crumbled goat cheese (~0.5oz)
2 pieces of reduced calorie wheat toast
1T Canoleo margarine
Garlic salt to taste
2/3c Orange juice
3c Coffee (ugh! staying home lets me drink way too much coffee!!)
1c Skim milk
1 block of dark chocolate
Organic lowfat vanilla yogurt
1/4c Bran buds
2T dried cranberries
Dinner 1: 460c
2 slices of pizza at grad student meeting
Dinner 2: 260c
Monday, October 27, 2008
And my eating/recording/weighing/measuring is not going well.
I need some extra motivation, so I am going to report all my foods for 7 days again. I enjoyed it last time and while it may not be the most exciting of topics, I need the extra accountability. For now I will not be doing the CRON-O-Meter nutritional analysis- maybe later in the week.
So here it goes again!
Cranberry Nut Oatmeal:
1/2c dry old-fashioned oatmeal (cooked in water)
20g dried cranberries
Cinnamon to taste
1T skim milk
1T real maple syrup
.5c Skim milk
1 Hamburger bun
2 Slices of FFree Turkey Breast
1 Slice of reduced fat Swiss cheese
8 Baby carrots
1- Fiber fruit leather
1 Reduced fat Quaker peanut butter granola bar
1 Medium Apple
Dinner and Dessert: 715c
BLT with 4 slices of bacon
1c Tomato soup
1 Chocolate chip cookie (made by KBW, I have been savoring them!)
1c Skim milk
2T NesQuik Chocolate mix
Wednesday, October 22, 2008
Friday, October 17, 2008
NUTRITION INFORMATION: Per serving: 370 calories; 13 g fat (3 g sat, 6 g mono); 68 mg cholesterol; 40 g carbohydrate; 29 g protein; 10 g fiber; 749 mg sodium.
Thursday, October 9, 2008
The poll results are in and not surprisingly, CR is the big winner (I voted, so only 3 of you out there would do a CR diet and 1 ADF- the rest of you- not dieters, I understand).
The one thing that is nice thing about fasting today is that I now have ~1400 calories for dinner tonight. KBW is making a yummy Eating Well recipe, I am going to bring a vegetable/salad- so we will see how I feel after eating 1,000 calories in a small amount of time. Previously, when I have saved up serious calories for a big meal (amazing, all you can eat sushi) I have disappointed myself by not actually being able to eat much over 1,000cal in one sitting... I will have to work on that.
Upcoming posts: Single girl dinners, Cook's Illustrated Cheesecake (so so yum!), and my own recipe in progress: Paella stuffed peppers! Will catch up when brain resumes functioning :)
Sunday, September 28, 2008
There is a bit of research coming out right now about the benefits of multiple diets on health and lifespan. People are skeptical about populations of people embracing any of them- so I am asking you- Which diet seems the most realistic? If you HAD to be on a diet which one would you prefer? Here are some descriptions of your choices:
Raw/Macrobiotic- not one that has been shown to increase lifespan, but it has minimal meat and dairy so could be closely related to veganism. From wikipedia: A macrobiotic diet (or macrobiotics), from the Greek "macro" (large, long) and "bios" (life), is a dietary regimen that involves eating grains as a staple food supplemented with other foodstuffs such as vegetables and beans, and avoiding the use of highly processed or refined foods. Macrobiotics also address the manner of eating, by recommending against overeating, and requiring that food be chewed thoroughly before swallowing.
Vegan Diet- No animal products of any kind. Again from wikipedia: Veganism is a diet and lifestyle that seeks to exclude the use of animals for food, clothing, or any other purpose. Vegans endeavor not to use or consume animal products of any kind. Vegans eat a lower protein diet with most proteins coming from plant sources which has been shown to increase longevity in lab animals.
CR: Calorie Restriction- You know this one: Nothing is off-limits, just calories are carefully monitored to be less than your body burns daily.
Alternate Day Fasting (ADF)- This diet states that you eat minimally on one day (0-500 cal), then unlimited (up to double your daily requirement) on the next day. Some studies in lab animals have shown enhanced longevity effects with this diet- but I have not seen any commentary yet from people following this diet yet.
Feel free to comment on why or why not you would consider any of these diets, or why you would never diet :)
Friday, September 26, 2008
1 package (18.25 oz. white cake mix - no pudding in the mix)
1 can (10 oz.) frozen Margarita mix, thawed (undiluted)
3 egg whites
2 tablespoons vegetable oil
1 tablespoon grated lime zest
Preheat oven to 350° F. Line standard muffin pan with baking cups.
In large bowl, combine cake mix, Margarita mix, egg whites and vegetable oil using electric mixer.
Stir in lime zest; mix completely.
Fill prepared pans 2/3 full.
Bake 22-24 minutes or until toothpick inserted in center of cupcake comes out clean.
Cool in pan on cooling rack 5-8 minutes.
Remove cupcakes from pan; cool completely.
Frost cooled cupcakes with icing and garnish, if desired, with a strawberry and/or lime twist,
*I only got 18 out of the batter.
Makes 3c of Icing- I used about 2/3c to ice all 18 cupcakes
8 tablespoons (1 stick) unsalted butter, softened
1 package (8 oz.) cream cheese, softened
2 tablespoons key lime juice
1 teaspoon key lime zest or lemon zest
4-5 cups confectioners' sugar
Yield: Makes about 3 cups icing.
In large bowl, cream butter, cream cheese, juice and zest with electric mixer until light and fluffy.
Add 4 cups confectioners' sugar, one cup at a time; continue beating until light and fluffy.
If icing is too thin add additional confectioners' sugar 1 tablespoon at a time.
Tuesday, September 23, 2008
Smoky Beef Burger
Additional BBQ sauce for buns
Tuesday, September 16, 2008
Things have been difficult with my CR diet recently. To be fair, I have met my goal of not gaining any weight throughout the wedding/vacation season-- and that is great! I have discovered that it really stresses me out to not have time to plan out my meals and not being able to control the things in my meals at restaurants. Since school started up again, I have been going "240" (a family term for crazy) with work, writing cover letters (I am applying for jobs/postdocs!!), fixing my CV, and trying to learn anatomy (the class I am teaching this semester). Not to mention my actual lab work that needs attention. So quality food prep and planning has been neglected at best.
It did not help that I also lost my PDA (where I record all my food). But luckily it was time for me to get a new phone-- so I got a new Palm Centro! It is so fun and cute! It will be my diet recorder, my phone, and also mp3 player since it takes 4G memory cards! And do not worry people out there who know me- I got the insurance!
So now that I have my new phone/PDA, classes are underway, and I am settling down from the initial shock of everything-- I can slowly start working back into my good study participant/dieter status.
I am now going to try to meet the following goals:
1) Eat out less
2) Make 1 new recipe/week
I have to start slow. The first goal is really what will help me get back to my good habits. It is really difficult to know what you are eating at restaurants, unless all you eat is salad and raw things... which I don't- at least not every time. Anyway- getting back on track. Weight loss/slow aging will be mine again!
Friday, September 12, 2008
You will thank me for this one.
This is the recipe that will put you on par with brilliant chefs in your guests minds. I can not take credit for it, and I probably should not be disseminating the recipe to the public. But since I have so few readers- who will ever know?! It is TE and my favorite restaurant's recipe for steak tips. The chef's were kind enough to share it with our friends who were getting married out of town and wanted to serve this (their favorite dish) at their wedding.
That is how good this recipe is.
And now without further delay:
ST's Steak Tips
(you could stretch it further though)
2- 8oz cans of pineapple juice
1- small handful (1/4c?) brown sugar
2-3 cloves minced garlic
2 oz soy sauce
2 oz Worcestershire sauce
3/4c Canola Oil
3-4lbs Steak tips
Mix all ingredients together, except 1 can of pineapple juice (save it for the end) in a Pyrex dish
Lay the steak tips into the dish
Pour the remaining can of pineapple juice over the top
Let marinate for 1-2hrs
BBQ until preferred doneness
Serve with mashed potatoes (or cauliflower) and salad
** I want to add that the calorie info is calculated on consuming 1/8 of the marinade, which does not happen, so calories are actually less. Not sure how to calculate that...
Wednesday, August 27, 2008
Tuesday, August 12, 2008
I hoped I could catch up on more blogging being stuck here for the day- but my faithful readers will have to wait. Tomorrow TE and I leave for sunny California for a wedding, but I shall return with more stories about how to diet (or not diet) while on vacation and at weddings!
Thursday, August 7, 2008
I must say that I was very pleasantly surprised at the nutritional information section online! link
It is broken down into multiple different categories: Under 500 calories, High Fiber, Low Sodium... etc., and then again into menu categories.
Now I currently have a little cheat sheet in my pocket with the calorie information all written out for quite a few menu options I would be interested in eating.
My top contenders are:
French Onion Soup (285) with a house salad (120) or a house salad with grilled chicken (260)
Asian Chicken Salad (550)
Mahi Mahi with Mango Salsa (220) and veggie soup (135)
or share a flatbread pizza (405/half with 6g of fiber)
That will teach me to be closed-minded! I will let you know how I enjoy this lunch and what I decide!
Monday, August 4, 2008
Going to concerts. Really. I went to 3 concerts, in 4 days, in 3 different (and not all neighboring) states. I am realizing that I need to eat better if I want to do that again...
I maintained my 1670 calorie prescription (mostly) but with the worst possible foods. This has left me feeling really really icky (stomach), my allergies are acting up (nose/eyes), and I generally feel gross. The next month is also going to be difficult (3 weddings), so I am starting to think about how I can make the best of it without going back down the gross food road... Any ideas for healthy road trip/eating on vacation tips?
While I am still here, I am going to have a much better menu, filled with fresh veggies and planned dinners. I am also going to have to work my butt off at my research before classes and teaching starts again!!
Also- I set a new goal for the second six months of my participation in the CALERIE study (can you believe I am almost at 6 months!?). I am going to make one new recipe every week until my 1 year anniversary.
I will publish each new recipe and keep you all posted on my progress!
Slacker Liz, be gone!
Monday, July 21, 2008
To anyone out there wanting to taste what my life is like and try some of my favorite foods, I thought I would do a bit of promoting. Here are some of my favorite foods that help keep me happy on my CR diet: (in no particular order)
1) La Tortilla wraps. link Anywhere from 80-110 calories depending on size and 10-13g of fiber (!!) these are a must! I have been having a difficult time finding them recently but I think I have found one supermarket that usually has a few varieties on hand.
2) Weight Watchers Bagels. 150 calories, 9g fiber. The only thing that could make these better is a variety of flavors. Currently plain bagels are the only option. Also, I am always buying the last bag in the store... These are popular suckers. link
3) Fiber One granola bars. Oh heaven. I eat one a day. Everyday. 140 calories, 9g of fiber and now with two new flavors (Apple and Strawberry chocolate- both yum!) I do not go anywhere without a fiber one bar in my bag. link
4) Greek Yogurt. I usually get the flavored cups from Trader Joe's, but they are a bit more expensive than my typical organic Stonyfield Farms yogurt ($1.20/container vs. $0.89)... But they have way more protein (12-20g) than regular yogurt so it is all good. link
5) Cereal. Breakfast makes me happy and it usually involves cereal. Right now my favorites are Special K Red berries and Cheerios (multi-grain and the strawberry yogurt one). I also always mix them with fiber one cereal and slivered almonds. LR wanted me to try my cereal with walnuts for the omegas, but it is not the same- I do not like walnuts as much as I like almonds. Since the summer fruits abundant- blueberries have also been making a regular appearance with my cereal each morning. link
6) No Pudge Brownies. These brownies are not as good as non-diet brownies, I know. But they get the job done and you can make individual brownies from the mix. Mmm chocolate :) link
7) HungryGIRL OK not a food. But I get a ton of ideas from this website. My recent favorite was their list of 80 calorie snacks.
8) Kashi Blueberry Waffles. My second favorite breakfast. Two waffles (170 cal, 6g fiber), 1.1Tbsp of chunky peanut butter (now all natural!) and apple butter. Mmm. link
9) Seltzer. Usually citrus/lemon-lime flavored. TE and I drink about 2 liters/day. I also order seltzer and lime at bars to help space out my calorie filled alcoholic drinks.
10) Welch's fruit snacks. Gummy junk food, yes. But they are made with fruit juice and have vitamins in them- so not all bad. link
That is it for now. I am sure, now that I am writing this I will remember 10 more foods that I forgot, so I will save them for my next installment!
Thursday, July 17, 2008
While noodles cook, heat oil in a large nonstick skillet over medium heat.
Wednesday, July 16, 2008
Here are the recipes
Monday, July 14, 2008
So to start off this exciting new trend, my sister asked a fabulous question on the last post and I think it deserves its own post.
...when you were a vegetarian for like 5 years, there were always things thatI started eating a fish/vegetarian diet in 2001 and beginning this past winter I decided to eat meat again. The decision was made partly because if I remained a vegetarian throughout the study I would have had to eat the same meal every three days for the entire month of packaged foods, and partly because TE and I were feeling that our vegetarian diet was getting a bit monotonous and very unhealthy.
you couldn't eat that you wanted to but you never caved. How is it different
with CR, like knowing that you can eat whatever you want just in limited
So back to the question: how is item restriction different from calorie restriction?
Mostly because I still ate most of my favorite foods as a vegetarian (cheese, cookies, pizza, wine, etc.) and I could eat as much as I wanted. Dinner parties and restaurants were always a source of amazing food and drinks- and I never thought about quantity. Even though I avoided the meat options, there was always something just as good/satisfying to choose from. For example, my favorite restaurant has amazing steak tips (so everyone says), but my favorite entree, the macaroni and cheese, is so amazing I never felt like I was missing out by not eating the tips. Now on my CR diet, the tips may be the better choice...
Also, when I was a vegetarian and craving something meaty there were always fake meat products that satisfied my craving. In my seven years of living meat-free, I found the best veggie meatballs (Trader Joes), turkey/chicken products (Quorn), veggie burgers (boca), veggie sausage patties (Morningstar Farms)... and I could go on. I could eat almost anything I could think of- I rarely felt unsatisfied. And it is not that I feel particularly unsatisfied now- but there are times when I am eating such a great meal that I want to keep eating past the point of fullness or calorie restriction. It is unsatisfying to stop eating, and it is unsatisfying to knowingly go over my calorie prescription. But now when I chose to stop eating I have a team of people telling me constantly why that's the best choice. Hopefully after two years I will have built up enough good, healthy habits and a separation from my old "bad" ways so that I can make better decisions for myself alone. My preliminary success with CR can be attributed to the fact that I am not just doing this for myself. If I was the only person I had to answer to when faced with the "eat more" vs. "stop eating" decision, I would chose the "eat more" side every.single.time. That is why I knew if I was going to be successful on any diet, I needed a face, someone to keep me honest, someone to tell me I was doing well, how to be better, and charting my success along with me.
Blog posting helps too! Let me know what you would like to see more of here- Thank you for reading!
Tuesday, July 8, 2008
How did I maintain CR while on vacation, you may be wondering? It was not easy.
My food recording has never been more difficult- even though I brought my digital scale and measuring cups. I have also not had that many days over my calorie prescription in one week since I began the study (4 days out of 6)... I could not plan meals as well as I do when I am home and when I did plan out my day to try to eat within my calorie prescription, I still ended up over. It was frustrating and not too fun or relaxing.
By the 3rd day of vacation I was feeling guilty- specifically for eating a piece of blueberry cobbler the night before, even though I knew when I ate it that it would put me well over my calories for the day. (BTW: it was totally worth it!)
Thankfully TE, my wonderful husband, helped me maintain perspective. He reminded me how well I had been doing before the vacation, and that if I am having a hard time maintaining the diet while on a vacation, that fact in itself is valuable information. At that point I decided I was not going to feel bad about what I was eating. I would record all the foods to my best knowledge, try to restrict calories when possible, and ultimately be honest with myself. He helped me remember something the diet counselor told me when we were talking about lapsing- the way you handle the lapse, mentally, determines how much damage it can cause and how easy it will be to recover from it.
I felt much better about the rest of my vacation after that realization- that is not to say it helped me stay under/at my prescription- but it helped me feel better about the situation. So in keeping with my honest approach of learning from my vacation lapse- I gained 2 lbs. That is 7,000 calories over what I burn (2226cal/day)- which if the weight gain is a true reflection of food consumed (and not something else like water weight) I ate a total of 10,336 extra calories while on vacation! Harsh.
On a positive note, I have been back for 2 full days and I have maintained my "pre-vacation" eating habits; staying at/under my calorie prescription, weighing and measuring everything, and eating healthy foods that keep me feeling satisfied. It is a vicious cycle: eating "bad" foods makes you want to eat more "bad" foods- break the cycle and making healthy food choices get easier.
It also helps that I don't make blueberry cobbler... :)
Monday, June 23, 2008
1c Puffins Cinnamon cereal (140)
Fiber One (30)
*Had 18g of fiber, which kept me full and satisfied!
Dr. Weil's Chocolate Walnut Bar (190)- I bit into this and thought about spitting it out. But I was hungry, and I decided it was not so bad. But it tasted nothing like chocolate- I could not place the taste until I looked at the ingredient list. The number one ingredient= dates! If I thought about it as a date nut bar, it was great- it did not have enough of a chocolate flavor to pull off the name.
BBQ at MH and NW's - Chicken fajitas
2oz chicken (60)
La Tortilla wrap (90 cal 13g fiber!)
Guacamole (they now have 100 calorie packs of guac! How great is that?!) (100)
Grilled red and green peppers (15)
Grilled onions (10)
Sliced strawberries (10)
Blue Cheese (25)
Slivered Almonds (25)
Light Salad Dressing (40)
Skinny Cow Dips (80)
1/2 Cookie (I really need to get rid of these!) (50)
Nutrition Summary for June 22, 2008
Energy 1091.4 kcal 65%
Protein 60.7 g 121%
Carbs 142.1 g 109%
Fiber 38.4 g 154%
Fat 43.5 g 67%
Water 879.6 g 33%
Vitamin A 2395.5 IU 103%
Folate 171.7 µg 43%
B1 (Thiamine) 0.7 mg 62%
B2 (Riboflavin) 1.3 mg 119%
B3 (Niacin) 19.1 mg 136%
B5 (Pantothenic Acid) 3.4 mg 68%
B6 (Pyridoxine) 1.4 mg 111%
B12 (Cyanocobalamin) 2.4 µg 102%
Vitamin C 143.6 mg 191%
Vitamin D 0.0 IU 0%
Vitamin E 7.0 mg 47%
Vitamin K 23.3 µg 26%
Calcium 879.4 mg 88%
Copper 0.8 mg 94%
Iron 9.1 mg 51%
Magnesium 221.2 mg 71%
Manganese 1.9 mg 107%
Phosphorus 898.5 mg 128%
Potassium 2058.1 mg 44%
Selenium 38.4 µg 70%
Sodium 785.7 mg 52%
Zinc 6.1 mg 76%
Saturated 13.3 g 67%
Omega-3 0.5 g 47%
Omega-6 5.5 g 50%
Cholesterol 106.4 mg 35%
Sunday, June 22, 2008
Weight Watchers Bagel (150)
Canoleo margarine (100)
2 Poached eggs (150)
Not lunch and not eaten at lunch time... the beginning of the lesson
1 pack of Welch's fruit snacks (80)
1 Kashi strawberry cereal bar (110)
Pre-Dinner Meal: This was in preparation for dinner out. I was dizzy-hungry so I knew I needed to eat before I went out or else it would have been bad. I should have made this meal smaller in retrospect.
8 pieces of vegetable sushi (200?)
2T reduced sodium soy sauce and wasabi (20)
6 Vegetable pot stickers (150)
Paella (made by friends on grill) ~1cup (~350)
Meats included chicken breast, chicken chorizo, shrimp and clams.
Rice, green beans, and peas also in the recipe
+ the obligate olive oil to all recipes unknown (65)
6oz White wine (120)
1 Beck's Light (64)
1/2c Homegrown lettuce!
2T chopped grapefruit (9)
2T feta cheese (40)
1T Italian-type dressing (45)
Dessert: Should have passed on dessert...
Angel food cake (90)
Sliced Strawberries (50)
Whipped cream (75)
And there you have it... Not a good CR day. Lesson learned.
Nutrition Summary for June 21, 2008 (CoM)
Energy 1986.4 kcal 119%
Protein 80.1 g 160%
Carbs 159.5 g 123%
Fiber 19.3 g 77%
Fat 77.2 g 119%
Water 1142.6 g 42%
Vitamin A 3647.4 IU 156%
Folate 310.7 µg 78%
B1 (Thiamine) 1.6 mg 145%
B2 (Riboflavin) 2.2 mg 196%
B3 (Niacin) 24.2 mg 173%
B5 (Pantothenic Acid) 4.0 mg 80%
B6 (Pyridoxine) 2.0 mg 157%
B12 (Cyanocobalamin) 19.5 µg 812%
Vitamin C 186.5 mg 249%
Vitamin D 35.2 IU 18%
Vitamin E 35.4 mg 236%
Vitamin K 50.2 µg 56%
Calcium 607.1 mg 61%
Copper 1.2 mg 128%
Iron 16.2 mg 90%
Magnesium 162.9 mg 53%
Manganese 1.5 mg 86%
Phosphorus 1063.3 mg 152%
Potassium 1721.2 mg 37%
Selenium 87.4 µg 159%
Sodium 3111.0 mg 207%
Zinc 7.2 mg 90%
Saturated 21.6 g 108%
Omega-3 2.3 g 208%
Omega-6 10.3 g 94%
Cholesterol 621.4 mg 207%
Saturday, June 21, 2008
Friday, June 20, 2008
My favorite breakfast (333)
My Favorite Lunch: Weight watchers bagel (150)
Smoked fat free turkey (60)
2% Fat American cheese (50)
Microwaved popcorn (100)
2 blocks of dark chocolate (40)
1 90 calorie granola bar
1 peach (50)
Greek Yogurt (120)
Dinner: Out at my apparently new favorite Thursday night dinner place... Portions estimated
Spicy Black Bean Burger (200)
1/2 roll (120)
1T guacamole (30)
Sliced tomatoes (3 small) (5)
French fries (1/2 small) (160)
Nutrition Summary for June 19, 2008 (CoM)
Energy 1664.2 kcal 100%
Protein 94.6 g 189%
Carbs 225.6 g 174%
Fiber 36.7 g 147%
Fat 50.5 g 78%
Water 889.9 g 33%
Vitamin A 3457.6 IU 148%
Folate 372.8 µg 93%
B1 (Thiamine) 12.6 mg 1147%
B2 (Riboflavin) 2.7 mg 245%
B3 (Niacin) 18.2 mg 130%
B5 (Pantothenic Acid) 2.4 mg 48%
B6 (Pyridoxine) 1.4 mg 106%
B12 (Cyanocobalamin) 4.2 µg 173%
Vitamin C 45.4 mg 61%
Vitamin D 3.4 IU 2%
Vitamin E 11.4 mg 76%
Vitamin K 32.0 µg 36%
Calcium 1393.1 mg 139%
Copper 1.1 mg 120%
Iron 24.1 mg 134%
Magnesium 257.8 mg 83%
Manganese 2.2 mg 125%
Phosphorus 1571.9 mg 225%
Potassium 2660.0 mg 57%
Selenium 37.9 µg 69%
Sodium 3335.9 mg 222%
Zinc 9.8 mg 122%
Saturated 13.8 g 69%
Omega-3 0.5 g 42%
Omega-6 5.7 g 52%
Cholesterol 79.7 mg 27%
Wednesday, June 18, 2008
Light Dressing (20)
Tuesday, June 17, 2008
1/2c cucumber slices (7)
Marinated cabbage and radish (vinegar, water and 1/2tsp sugar) (3)
Home-made corn chips!