A Happy Luncher

March 25, 2008

Now that’s more like it! Today’s lunch was virtually the same amount of calories as yesterday’s but I was SO much happier when I finished. First off, it took me like 3 times as long to eat it all, and it included a bigger variety of tastes :)

Salmon + Veggie Salad.

Talk about volume eating!



  • 1 can salmon (Bumble Bee Pink)
  • 1/8 head cabbage
  • 1/2 a small zucchini, chopped
  • 1 large carrot, chopped
  • 1 large stalk celery, chopped
  • 2.5 oz plain yogurt
  • big squirt zesty honey mustard
  • 1 tsp dried dill
  • 1 tsp curry powder
  • 1 tbsp capers

The capers made the whole dish!!! You MUST try them if you have not before. They have a strange taste – kind of like a vinegary olivey taste, but they add SO much flavor.

10 Kashi crackers 


Fage. I LOVE LOVE LOVE Fage and wish it weren’t so expensive!


Strawberries –


And a small piece of pumpkin bread! (Yes, I am in desperate need of a manicure – or just some good lotion!)


From above –


This lunch was about 500 kcal, 10 grams of fiber and 42 grams of protein.

Workout + Snack

I had a great energizing workout today. I went a little earlier than usual and enjoyed not being rushed at all by the clock. I did 40 minutes ET with Health Magazine (my favorite!), a 1.5 mile run on the TM while watching CMT and some good stretching.

On my way to class I snacked on a bit of trail mix


My 12:30 class was CANCELLED!!! I drove all the way there and had lunch in a dark student union for nothing :(  Unfortunately I had no computer, no textbook and no calculator so I couldn’t work on anything I need to get done today. I killed an hour and a half in the computer lab pittering around. How wasteful!

Off to have a snack!

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{ 28 comments… read them below or add one }

1 Romina March 25, 2008 at 3:27 pm

Capers definitely make a dish like this come together. =)


2 ccameron March 25, 2008 at 3:32 pm

Kath, I use canned salmon all the time. I wanted to see how you get all those stupid little bones out. So time consuming!! And I love capers!


3 Kelly L. March 25, 2008 at 3:34 pm

Kath (or anyone else) – When you take sliced apples for lunch do you cut them up the day before? I want to slice up some cinnamon sprinkled apples but I’m not sure if they will brown or not.


4 stuffed March 25, 2008 at 3:35 pm

Please help! I went on a stress eating binge. I had already gone for an hour jog so I did work out today. I had a stressful workday and came home and ate leftover Easter dessert, cheesecake, half a big cookie, and dinner food, all in one sitting. How can I make myself feel better? Now I feel like one big blob. I’m going to skip dinner tonite/not to starve myself, just no room left. Figure I’ll get back on track tomorrow. Does the salmon have that “canny” taste. I’ve had bad luck with trader joe salmon burgers, they just tasted funny. I wish I liked Salmon. I only eat it in restaurants.


5 Courtney S March 25, 2008 at 3:36 pm

Kelly, I cut up my apple the night before and put it in a Tupperware with fresh lemon juice. It’s just a tiny bit brown the next day, but crispy and tasty.

Kath, your lunch looks great – so colorful!


6 hk March 25, 2008 at 3:41 pm

fabulous looking lunch, I like the addition of some cabbage, yum! I’m all about the fage, it’s riculous how easily I dish out money for those babies…sooo WORTH IT in my opinion :) I’ll trade a coffee from starbucks for a fage ANY day, hehe!


7 anon March 25, 2008 at 3:47 pm

I did the same thing yesterday. I had a normal breakfast and lunch, then went to have a snack – apple slices with peanut butter – but for some reason kept going. When all was said and done I had put down the apple and peanut butter, a few slices of brie, about 4 flatbread crackers with goat cheese spread on them, a big bowl of ambrosia, 2 chocolate lindt truffles, and a piece of chocolate cake. All around 3pm. I felt truly awful afterwards…physically and emotionally. I went for an hour-long hike with my BF and my dog, but that didn’t do much to help…because I came home and ate a much bigger dinner than usual AND binged again on desserts. I get into this terrible mindset sometimes that once I make one transgression, the whole day is shot.

Anyway, what I would recommend to you is doing the opposite of what I did: try to put it behind you, go for a walk, and eat a small, healthy dinner.


8 Tara March 25, 2008 at 3:51 pm


I agree with anon….eat a healthy dinner. A good salad or something. Those things always cheer me up and make me feel better. Just put it behind you, we all have those “stuffed” times. It’s ok!


9 BethT March 25, 2008 at 4:03 pm

CCameron, you can buy boneless salmon in the can though it tends to be more expensive…

I just mash up the bones and skin with a fork. The bones may seem weird but they are rather soft, and honestly add a ton of calcium to canned fish.


10 Allison K. March 25, 2008 at 4:17 pm

Capers! I love the salty taste of capers, and it’s great since they are small, so your dish doesn’t get TOO salty!

They are amazing on bagels with cream cheese. mm..doughy bagel, creamy cheese and then salty capers. Yum.


11 ccameron March 25, 2008 at 4:27 pm

Beth T. I will remember that next time. Thanks!


12 Paula March 25, 2008 at 4:58 pm

Hey all,

I thought that Kath’s response to a question about where she holds the last of her weight was interesting. So, where do you gain weight first? Where do you lose it last (this is the same, though, isn’t it? Where do you lose it first?

Also, Kath, I’ve fallen in love with the regular Good Earth tea. I especially like that I don’t have to add sweetener at all! Is the Vanilla Chai the same way? Naturally sweet without adding anything?

Hope everyone is having a good day!


13 kim March 25, 2008 at 5:01 pm

okay, so i figured this would be a good place to ask kath or anyone else, what are your thoughts on heart rate monitors…especially the strapless ones with no chest strap….


14 Heather March 25, 2008 at 5:08 pm

I have been reading your blog for a few months and it has inspired me to start my own! I’ve actually got the pumpkin bread you posted a few days ago in the oven right now! I love seeing the great things you come up with! you are really an inspiration!


15 Kelly T March 25, 2008 at 5:16 pm

I love capers!! I was probably 13 when i learned that capers weren’t a crucial ingredient in tuna salad, i had just never had it any other way.


16 Patricia March 25, 2008 at 5:18 pm

I’ve had a lot of binges during the last weeks, but I decided to put a stop to it on Saturday. I realized I’m eating because I feel sad and bored; eating makes me feel better WHILE I’m doing it, but after I’m done… I feel much worse!
So, I cut out all of the things I would binge on (mostly S’mores pop tarts) from my diet. I cannot eat sugary foods without feeling like I need to eat the whole box, cake, pie, etc… so, I just don’t have them in my house anymore.
Now, I’m back on track with my healthy eating habits that make me feel wonderful.
Eat a healthy dinner, get some sleep… and get back on track tomorrow!
I hope this helps!


17 mags March 25, 2008 at 5:39 pm


one day and/or one binge will not send you in a doward spiral unless you let it. i agree with what has already been said. don’t skip dinner, even if you are full. have a big veggie filled salad just to get yourself back on track. if you skip dinner you will most likely wake up feeling extra hungry and that will start you off on the wrong track for tomorrow. finish today… maybe get a walk in or something if you can, and then forget about it and start new tomorrow!


18 mags March 25, 2008 at 6:03 pm

when you make a salmon or tuna salad like that, is it ok to make it the night before? or do you think the mixture would go bad sitting in a tupperware container in the fridge overnight?


19 Amandamoo March 25, 2008 at 6:22 pm

I make a big tupperware of tuna/salmon salad on Sunday and dip into it for lunches/dinners/snacks all week long. It keeps just fine.


20 stuffed March 25, 2008 at 6:35 pm

thanks to all for encouragement/support/great advice. I really appreciate it. Great advice. I did have a very long walk before my binge. I’ll hit the gym first thing tomorrow. Salad it is!


21 B_Hlthy March 25, 2008 at 6:36 pm

I disagree with some posts.. I would highly recommend not “eating dinner” as so many have posted. I feel like the best thing you can do is make the best decision at the moment by this I mean- waiting for 4 hours before consuming
ANYTHING (other than water..which will help keep metabolism up and clear out some of the unhealthy stuff you just “binged” on)

I am not saying “skip” dinner … You will not starve.. you have eaten today.. you can eat tommorrrow or later should YOU DECIDE to. But your body needs sometime to digest and process everything you have consumed. So take a break, a walk, do laundry, clean something you’ve been meaning to, read a chapter in a book. After a few hours (4-5)…asses your hunger. If you aren’t very hungry, have a small snack to keep your metabolism going. If you are hungry, eat a small-moderate meal.

But give your stomach a break for a bit, and give it what it’s telling you it needs.
Be it carrots or carrot cake…. or a break!

take care~


22 Christie March 25, 2008 at 6:38 pm
23 Jessie March 25, 2008 at 6:59 pm

Hey Kath, i had never actually looked at your before pictures untill i read someone elses comment referring to them, and i just have to stop and say how amazing you look! I don’t mean this to sound disrespectful or mean in anyway, so please don’t take it that way, but the difference in the before to after pictures are night and day! You look so much healthier and so much younger now! Your a beautiful woman, keep up the good work!


24 NCCarter March 25, 2008 at 7:33 pm

For all the Spinning/indoor cycle enthusiasts – do y’all wear the cycling shoes? I used to do some light mountain biking and wore shoes with the clips then, but have just been wearing regular running shoes for Spinning since I started a couple of months ago. Is there a big difference if you wear the special shoes?


25 Jessie March 25, 2008 at 7:40 pm

oh, also, does anyone know where i can get some extra long work out pants? i especially like the slick kind, but any kind will do. im a tall girl 5’10 and everything ends up looking like capris!
Help a girl out?
thanks all!


26 Kath March 25, 2008 at 7:47 pm

ccameron ,
My salmon has never had bones, so I haven’t had to pick them out. I’m not sure if I’m getting the boneless on purpose, but it must have just been the can I picked (and I was using 3 oz pouches for a while which were bone-free). The Costco salmon doesn’t have bones, and that’s what we have now.

Kelly L.
I either bring a knife or eat them brown! Brown doesn’t really bother me, and I wouldn’t want to hassle with a lemon.

stuffed ,
It happens to all of us – the others said exactly what I would have told you! Start fresh tomorrow with whole foods and some exercise.

Paula ,
I’m actually not a huge fan of the GoodEarth Orig. I think it’s TOO sweet – or funky in some way. The Vanilla Chai is not naturally sweet at all. I wish they would combine the two – now that would be good!

kim ,
I wear a HRM (as you probably know) and love it. It really is like your own trainer pushing you to keep your HR up. I notice in spinning classes it will dip sometimes and that’s my cue to step it back up! The strapless ones are not nearly as accurate (so I hear) unless you get a REALLY fancy one. But my strap is not much of a bother. It’s just like wearing a sports bra.

Heather ,
Blog looks like it’s off to a good start!

mags ,
The salmon salad is always MUCH better the next day! The flavors really blend and it gets soggy in a really good way – the yogurt/mustard mixture really penetrates all the veggies/salmon. I wouldn’t like it as much if I ate it fresh!

NCCarter ,
I could NEVER go back to running shoes in spinning. I bought a pair after only 5 classes (I knew I was hooked) and they are going on 2 years now. My pair was only about $60, so it wasn’t outrageous. The way your legs move is much different in shoes and your feet don’t bend around the pedals and hurt (at least mine did when I wore shoes with rubber soles). If you love spinning, I’d definitely get some.



27 NCCarter March 25, 2008 at 7:58 pm

Thanks, Kath! I do love Spinning and am going at least 2 times a week now. It’s funny…I went once about a year ago, and it took me a year to go back. Now that I’ve added it to my workout reportoire, I find myself kind of craving more classes. I’m definitely going to look into some shoes.


28 Kath March 26, 2008 at 7:11 am

(Your comment just came through..)

Thanks for the comments on my before and afters. I totally agree – I’m a different person inside and out. I cannot believe that was ME!! I felt as horrible as I looked but didn’t really realize it.

Land’s End has great workout pants (I love the capri spandexy ones) and I think you can customize your length on most of their pants.



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