February 19, 2008


I went for a hour long walk this morning with my flashcards. What a great way to study! I didn’t want to slump over on the couch like I normally would while studying the not-so-interesting topics. The only problem was there was (is) a horrible gusty wind out there and my hands were freezing! But I made it – about 3.2 miles. But I aced the test today so I think the method works :)


I had to rush through lunch and didn’t get to my apple! But everything tasted SO good.

Smoked salmon and cucumber in a whole wheat pita


Carrot sticks


And Pumpkin Yogurt with Pecans and Fiber One. This concoction is AMAZINGLY filling. 1/2 a cup of canned 100% pure Libby’s pumpkin with 1/2 a cup of low-fat yogurt. Stir to thoroughly mix. Add sweetener and spices to taste. Top with nuts and cereal for a crunch! A dietitian who came to speak to our class last week passed out these single serving Fiber Ones so I decided to have the whole thing in my lunch. I prefer not to have that much Fiber One at once (mostly because it’s “fake fiber” vs. coming from whole foods), but it sure did fill me up.

Before (with pecans) –




All together – (but I saved the apple)


Lunch (without the apple) was about 400 kcal, 21 grams fiber (14 of those from the Fiber One), and 27 grams of protein. Actually, despite being lower in kcal than my normal lunches, it held me over the same. Guess it’s that fiber!


I was going to have my apple while walking back to my car, but I honestly wasn’t that hungry and my hands were too cold to eat a wet apple. So I decided instead to have a pineapple smoothie when I got home. The day we bought this fresh pineapple I knew I wanted to make a hemp milk smoothie with it since my mango one was so delicious. This one was waterier but still tasted great. I used about 6 oz of pineapple, 1/2 a cup of hemp milk and 1 tbsp flax. I like to eat my smoothies with a spoon like a chilled soup because they last so much longer that way! And I had some honey graham sticks on the side.


I also had a handful of Kashi H2H while making my lunch for tomorrow and a few raw almonds.

Including the extra nibbles, this snack was 300 kcal, 7 grams fiber, and 8 grams protein. I had a little more than usual because lunch was small and I was hungrier!

Off to study and then make a French dinner!

Previous post:

Next post:

{ 25 comments… read them below or add one }

1 arimcg February 19, 2008 at 5:19 pm

That’s funny – I always use a spoon with smoothies, too.


2 Cara February 19, 2008 at 5:21 pm

I wish I could all the wheat and fiber w/out my digestion system dying. Looks amazing!!


3 Christin February 19, 2008 at 5:24 pm

what a great yogurt idea, Kath! i’m gonna have to give that a try one of these days…


4 kay February 19, 2008 at 5:44 pm

What is fake fiber?


5 hk February 19, 2008 at 5:45 pm

i got that same little package of Fiber One, it was perfect for my day in the airport! great :)

I’m excited to make a smoothie too, and I too love eating it with a spoon, yum!

Congrats on the test, I’ve got a nice whopper of a nutrition test tomorrow morning…back to the books :)


6 goalie30 February 19, 2008 at 5:46 pm

How is Fiber one cereal “fake fiber” I believe it’s made with whole grains/ wheat?!


7 Elizabeth February 19, 2008 at 5:52 pm

Kath, what kind of salmon do you use in your pitas and sandwiches? Does it come in a can or pouch, like tuna? I am looking for more filling lunch ideas and I LOVE smoked salmon, so I think your lunch today sounds great!


8 VeggieGirl February 19, 2008 at 5:52 pm

Haha, I always walk while studying too!! It’s a great way to “sneak in” some extra exercise :0)

Good luck with the rest of your studying!! “See” you for dinner!!


9 goalie30 February 19, 2008 at 5:54 pm

Question for Kath and readers:
Have any of you read the “Eat Clean” books by Tosca Reno? She is an over-40 writer for Oxygen magazine, and I recently started reading her books and am not referring my patients to her books for basic nutrition and workout information; they are great! She uses lots of colors, pictures, and basic scientific information along with her very positive attitude to portray “clean eating” as a lifestyle not as a diet. I totally agree with what she is writing about and I wondered if Kath had read these books, because her diet and workouts are so similar in nature to what Tosca writes about…


10 goalie30 February 19, 2008 at 5:54 pm

and am “now” (sorry I didn’t mean not!)


11 Christie February 19, 2008 at 6:40 pm


I debated buying the book, I am a regular subscriber to Oxygen mag, which is so great, but I thought the book would be geared towards women who are in competition which is too strict. Is it more for everyday living>


12 kristin point February 19, 2008 at 7:11 pm

Is there anything like avocado in the pita too? I can’t tell and I love to put avocado on my smoked salmon sandwiches.


13 ana February 19, 2008 at 7:54 pm

i bought the clean eating recipe magazine and absolutely love it! so down-to-earth with easy meals (even the cost per meal!) and yummy ideas, plus loads of health and nutritional info! i really really liked it and highly recommend it to any gal!


14 Amber February 19, 2008 at 7:56 pm

Can someone tell me the brand of hemp milk everyone is talking about?


15 Lauren T. February 19, 2008 at 8:08 pm

Silly question to anyone who wants to answer:
Do I need to peel large, whole carrots? the outside seems a bit dirty/unappetizing. (Of course I know to wash them, though!)


16 Kim February 19, 2008 at 8:11 pm

Vive la France! Tres bien! Studying while walking means you are encoding the info into your long-term memory in a multi-sensory way which will lead to better recall. Good job!


17 pinklilly February 19, 2008 at 8:14 pm

Lauren T,

I always wash and peel large carrots when I buy them. I think I get a sweeter flavor out of them when they’re peeled. Lately, I’ve been purchasing baby carrots – they’re much more convenient and I don’t have to peel them!


18 Kath February 19, 2008 at 8:26 pm

Kay + Goalie,
“Fake” is the wrong word. I should have said “added” fiber. The guar gum and cellulose gum are fibers they add in addition to the wheat and corn bran to make it more fiberific. While guar gum comes from a plant, cellulose gum is man-made (correct me if I’m wrong folks!) I’m not opposed to eating these foods, but I’d rather get my fiber from foods that are naturally high like beans. Just personal preference.

Smoked salmon comes in 4-8 oz packages and is usually found near the seafood section. Just ask your store manager where you can find it. It’s on the expensive side, but I always look for it on sale. The only real con that I’ve read smoked salmon has is it’s high in sodium.

I’ll look for them the next time I’m in a bookstore. Sounds like my cup of tea!

Sometimes I add avocado but I didn’t today. I do love it with s. salmon!

It’s Living Harvest:

I don’t peel them – just wash them and you’re fine :)



19 goalie30 February 19, 2008 at 8:55 pm

Christie/ re: “Eating Clean” books

Yes I am also an Oxygen subscriber, but I am not into body building or even fitness competitions. I just like the harder workouts they offer than Shape/Self/Fitness because I come from a college sports background where I had fairly heavy weight lifting sessions twice a week. However, I have not found the books to be hard core weight lifting oriented. She does push some weight lifting in her books, but that is only because of it’s proven benefits of helping to increase lean muscle tone, and I can even atest to that…I used to run 30 miles per week (5-6 days of running per week); now I run about 15 miles per week and weight lift fairly vigorously for about an hour 2 times per week and am just as lean and much more toned than when I was only running, and it’s really helped decrease all the over use injuries I had when I was only running to stay fit. You might be able to rent the books at a local library, or if you purchase them, buy them for cheaper online at or and if you really didn’t like them you could turn around and sell them at, but I think you’ll find them extremely useful. There’s even a section with recommendations for grocery lists and a bunch of her own personal, easy recipes in the back of the Eat Clean Diet book along with a separate cookbook as well.


20 Alicia February 19, 2008 at 10:47 pm

I actually like eating fiber one despite the artificial sweeteners so have cut down quite a bit although there is a brand new box sitting in the pantry in the event I need some.

Fiber one is good in things like yoghurt to add the ‘crunch’ factor. It’s not cheap though as it costs $10.95 in my country.

I have to try Kath’s pumpkin yoghurt soon as it looks so delish!


21 Lili February 20, 2008 at 4:29 am

the smoked salmon pita looks yummy. Did you add some sort of spread to it? It looks like theres mustard or something on there.
love your posts!!


22 Kath February 20, 2008 at 5:23 am

Yes, there’s a bit of dijon mustard. Sometimes I put a Laughing Cow cheese or goat’s cheese too!



23 Nicole (the other one) February 20, 2008 at 12:01 pm

My first reaction was “Oh, no! Fiber One is fake fiber?” Then I saw your clarification and feel a little better. Either way, it helps me poo…and that makes me happy!


24 HokieShelley February 20, 2008 at 2:53 pm

dude I totally made pumpkin yogurt on monday! it was so freaking good! I had more today. YUM love pumpkin!

oh and I copied you and put cinnamon on my cottage cheese. It seemed weird at first but SO GOOD. yum.


25 Kath February 20, 2008 at 9:04 pm

Now that’s what I like to hear!! So glad you liked ’em!



Leave a Comment

Previous post:

Next post: