Grill Smells!

March 3, 2008


I walked by a house last week cooking burgers on the grill and knew I wanted to put that in our meal plan – just so our grill would smell good too!! SMELL IT DID!! I think it actually smelled better than it tasted. Actually, I think a lot of foods do! It’s almost like with a smell the thought of eating it is more pleasurable than eating the food itself (Dr. Weil has mentioned this before too). But this only works for some foods. Burgers are one for me.

Not that I didn’t LOVE this burger, but I’m just sayin’ that the smell was heavenly!

The husband made me a small one – 3 oz – and I enjoyed it on the last potato bun with some melted muenster, ketchup, mustard and jalapeños.


We had grilled salads with our burgers. Grilled radicchio and portabella mushrooms tossed with mixed greens (not grilled!) and a homemade balsamic dressing (1 tbsp balsamic vinegar – good quality – plus 1 tsp lemon juice, 1 tsp mustard, and some chopped fresh rosemary). The salad desperately needed fresh crumbled goat’s cheese – too bad we didn’t have any!


All together –


Dinner was about 450 kcal, 5 grams fiber and 32 grams protein.


Upon leaving the longest and most mentally draining physio lab to date, I had an Almond and Coconut KIND bar on my ride home at 4:15. It was rather strong on the honey, but I still enjoyed it.


I didn’t get enough sleep last night (7 hours vs. the 7.5-8 that I normally get) and definitely noticed an increase in hunger today. If you’re short on sleep, try getting some more and see if you notice a difference. Although, I always think it’s really hard to notice health-related changes after just one day of improvement verses slipping out of a healthy routine for a day. Today was definitely one of those days for me and I’m making an effort to get a full 8 hours tonight.

Fun Treats!

I came home to find a super exciting package in my mailbox!! Melissa Little Runner – offered to send me her copy of Skinny Bitch and she included a few treats from Pure Food + Wine in NYC!


Blonde Macaroons and Rosemary “Quakers.”

Of course I had to try the macaroons for dessert! It was gooey and chewy and wonderful! I gave the husband a big bite too. I’m saving the Quakers for when I’m out of Kashis :)


Tomorrow is inverse workout day – I’m excited and planning something different for breakfast. Unless I wake up and am craving nothin’ but oats :mrgreen:

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{ 43 comments… read them below or add one }

1 Heather K March 3, 2008 at 8:31 pm

The same thing happened to me today! I only got 6.5 hours of sleep (of which weren’t good quality…I woke up a few times for some reason) and felt sort of hungry all day :-( definitely going to sleep early tonight to get at least 8!


2 Hayley March 3, 2008 at 8:32 pm

I just had to tell you how much I LOVE reading your blog. It’s nice to know that someone as thin as yourself eats “normal” food! Plus I wanted to comment on your dishes and plating. Very nice!!!


3 Hayley March 3, 2008 at 8:32 pm

Oops! I forgot to add that I live in Chapel Hill. :)


4 Bev March 3, 2008 at 8:35 pm

What kind of meat did you use for your burgers ?


5 BethT March 3, 2008 at 8:37 pm

Hey Kath, I noticed on last night’s dinner post that you plan to eat the leftover soup later in the week. Do you find that this makes leftovers more desirable? I tend to make a pot of something like soup and eat the leftovers for several days in a row….so maybe it’s not surprising that I start to hate leftovers!


6 linds March 3, 2008 at 8:37 pm

I know exactly what you mean!! I definitely notice that I need to eat more on days when I get less sleep.. My body feels like it’s struggling to get through the day and I absolutely feel hungrier, however I’ve also noticed that eating more doesn’t help my energy level much on these days. So I just eat more than I want to eat AND I get to feel like a zombie. Sleep is crucial!! lol and on that note I know I’m going to bed early tonight :)


7 Elle March 3, 2008 at 8:40 pm

YUM those burgers look GOOD! Pure Food and Wine is amazing…we go there all the time and everything is raw and vegan. They do amazing things with “ice cream,” which is not ice cream at all, but raw coconut meat somehow made to taste even better than ice cream with the same texture as ice cream. It’s sort of magical.

I especially love reading your blog on heavy workload days because it reminds me that it is possible to get through long hours of tough classes and lots of homework with a cheery disposition and minimal stress. I always wonder if you get stressed out in “real life” because on the blog you always seem so composed! I’m sure you aced your many tests without breaking a sweat :).


8 Kath March 3, 2008 at 8:50 pm

Thanks for reading!!

It was part ground eye of round (that we ground ourselves) and part ground chuck for a little stickiness.

I know what you mean about hating leftovers! I’ve never been a big fan – except for soups!! They are the only thing I can really get excited about. I do think that skipping over a meal (as in not eating your dinner leftovers for the next lunch) helps get you excited about them again. I hate the feeling of “I have to eat that again.” It just takes the fun out of it. But later in the week it is much more fun to have a prepared meal waiting. So I guess I’m trying to say YES, it does make it eating leftovers more fun! (Just don’t wait too long or it’ll go bad!)

That ice cream sounds amazing!! I’m jealous of the Pinkberry you eat too! I really want to come to NYC soon :( As for getting stressed out, I think I do by the minute sometimes (“AHHH I have 100 blog comments to respond to and lunch to make and a test tomorrow”!), but not in general. I’ve NEVER been a procrastinator, which I attribute to never getting too stressed about school work. I’m already starting to feel the pressure to finish my two projects that are due in May! Plus being organized always take the pressure off, even if it doesn’t take anything off the to-do list. I’m a HUGE to-do list person and believe that writing things down takes a load off your shoulders. I love my iGoogle page and Google calendar too :)

Ok, off to go read!



9 Romina March 3, 2008 at 8:50 pm

Wow! Your dinner looks amazing, I can’t believe it’s only 450 calories.


10 Melissa (L.A.) March 3, 2008 at 8:51 pm

I’m in the middle of reading Skinny Bitch…it’s very informative from the perspective of a vegan lifestyle. I do love the way it’s written, though!
The section on slaughtherhouses will get’cha, no doubt….not a pretty section to read.


11 Katers March 3, 2008 at 8:54 pm

mmm…isn’t Pure Food and Wine the best??? I was just there last night. Elle is totally right about the ‘ice cream’. They make it from coconut, and it tastes better than any gelato or ice cream i’ve ever had – and i LOOOOVE ice cream!

On a side note, PF&W has a beautiful outdoor seating and dining area (if you look on their website, you can see it all done up at night with little twinkly lights). It’s just screaming for a super fancy cocktail party. I would looooove to have my engagement party there. Just have to convince my boyfriend and parents….and oh, yeah, wait for him to propose! 😛


12 Jessie March 3, 2008 at 8:59 pm

I have read skinny bitch and have to say i don’t agree with most of it. I am about half way done with my RD degree and actually took the book to one of my nutrition professors and bookmarked a few things. She agreed that they go overboard in their suggestions and didn’t think they seemed very informed. Although the book is comical and very entertaining and i love the strong sexy attitude of the writing, i would take the actual nutrition information with a “grain of salt”!!!!!


13 Elle March 3, 2008 at 8:59 pm

OMG Katers my boyfriend had his bday party there a few years ago and there is the MOST amazing secret room outside. It’s like a little tiny house separated from the restaurant and inside is a huge table that seats maybe 20 people and you can have a party in there for FREE (of course you have to pay for all of your food and drinks, but the private room/house was no extra cost). We were really worried that my boyfriend’s friends (who are a lot of bullish corporate types) wouldn’t take to the food, and they were really skeptical at first, but they were all very impressed by the end of the meal.


14 Katers March 3, 2008 at 9:02 pm

Elle – swooon!! I didn’t know about the secret FREE room! That is huge! Now I just have to come up with an event to host there! Haha! That place is definitely one of my favorite health restaurants in the city. Have you ever tried Blossom on 9th and 20th? Beautiful, delicious, creative vegan. Yummmmm!


15 Layla March 3, 2008 at 9:04 pm

Re: leftovers. I don’t understand why none of you one just freezes your leftovers? Then you have a fresh home-cooked meal ready to pop in the microwave at work for a healthy lunch, or back on the stove at home for a quick (previously) homemade dinner.


16 Katers March 3, 2008 at 9:04 pm

PS. My bf is in finance, so I’m right their with you with the bullish corporate types!


17 Jessica March 3, 2008 at 9:06 pm

Hi Kath / anyone who knows!,
Cheeeese question!

I bought some muenster recently and it’s really yummy, especially in my boyfriend’s no sodium chili (he lost 40 LBS!), but it’s got a lot of saturated fat and I think some salt. What’s the healthiest cheese choice? (I usually go with swiss, but not sure..)


18 cb March 3, 2008 at 9:11 pm

hey Kath and everyone else reading! I’m looking for some advice on eating meals out of the house. I love being social and I think it’s important to let go and eat out every once in a while. I feel like whenever I eat out, my appetite overpowers my hunger. I eat so much more than I really need to, and I always end up pretty full, most of the time finishing everything on my plate (not a bad thing, but restaurant portions are huge). I just would love some advice and ideas–how do you know when to stop eating, and how do you know when you’re full? I know what full feels like and obviously I am overly full by the end of these meals. I just want to go out and have fun, enjoy my dinner, and feel good afterwards, but it’s so hard! how do you all do it? thank you!!


19 Elle March 3, 2008 at 9:19 pm

Katers–LOL the finance guys were impressed too and they loved bringing dates there afterward. I have been to Blossom…I think I’ve tried every vegan place in NYC even though I’m not one. I just love the creativity that has to go into every dish. I always experience all new tastes at those places. I also like Red Bamboo for quick/casual vegan and Candle Cafe!


20 pinklilly March 3, 2008 at 9:20 pm

Jessica- no sodium chili? Is there a recipe for it? I loooove chili and am always looking for new, healthy recipes!


21 kay March 3, 2008 at 9:26 pm

Burger! They look delish and classy!

How did you feel after your lunch today? You said you were still feeling kind of hungry but were going to wait 30 min or so.

Do you think keeping this blog is helping you make healthier choices or does it come natural to you anymore?

I have read the “Skinny Bitch” and find it to be too extreme in their suggestions. I am not sure where the research comes from and I don’t know that the authors are accurate since they don’t seem to have extensive backgrounds in nutririon… It was a fun and quick read though :)


22 Jessica March 3, 2008 at 9:28 pm


He’s got this insanely long 60 (seriously, sixty) ingredient recipe and it’s SO good, but this is the shorter version.

1 lb. organic beef
1 red bell pepper
1 yellow bell pepper
7 hot cherry peppers
6 jalapeno peppers
1 red onion
2 cans NSA sweet peas
5 8oz cans NSA tomato sauce
1 14.5oz can NSA diced tomatoes
1 6oz can NSA tomato paste
3 tsp roasted garlic hot sauce
4 tbs honey
8 oz mushrooms
8 oz minced garlic
3 bay leaves
6 tbs parsley
3 tbs red pepper flakes
2 tbs Frontier NSA chili powder
1 tsp white pepper
1 tsp ceyenne pepper
1 tsp No-Salt salt substitute

I also add carrots to mine!

It’s crazy how much sodium is in … everything! The Campbell’s soup line has a diet line, but they’re all 900mg (!) of sodium AND only 100 calories. So I’d be hungry again in liiiike ten minutes. My boyfriend is on a no salt diet and keeps his daily intake under 500mg. It’s definitely a difficult diet (you have to cook all your meals) to keep up with, but necessary for him because he has high blood pressure. I think salt is really one of the least talked about and for some people, most risky part of diet.

(Sorry for ranting lol.)


23 caitlin March 3, 2008 at 9:29 pm

cb- i always, always, always do the following things when eating out:

1) drink no-calorie bevs… like water or ice tea with no sugar/sweetner
2) ask the waiter to skip the bread bowl
3) ask for a to go box when you receive your dinner and place half of it in there immediately
4) try having a broth-based soup as an app… it fills you up with minimal calories and a lot of research shows it will decrease your overall calorie intake.
5) stack up your plate as soon as you want to stop eating so the waiter can clear the table. you will continue to pick if its in front of you.

also, this is kind of extreme/can look weird, but if i havent already split my food in half to take with me or if they serve up something i wasnt expecting (like fries), i “sabatoge” it with salt or sugar. it keeps you from eating it, thats for sure! ive done this for 5 or 6 years, but i remember an oprah episode a few years ago when she said she does it too– with windex! ewww!



24 Julia March 3, 2008 at 9:30 pm

cb- I usually order what I want but I make sure to only eat half of everything I order. Then I take the rest home…works for me anyways. 😉


25 Katers March 3, 2008 at 9:42 pm

Elle, I’m totally going to try those places!! Thanks for the great tip!

Just throwing it out there, but there seems to be quite a few NYC girls on here. Would you all be interested in meeting up?


26 Heather K March 3, 2008 at 10:04 pm

anyone from pittsburgh??? any good restaurant suggestions?!! I wish I could join in on all of these meet ups. They sound so fun!


27 Betsy March 3, 2008 at 10:25 pm

ooo, pure food and wine. i’ve been wanting to go for so long!! one day i’ll get my butt there.

I totally had the hunger-from-lack-of-sleep happen to me on wednesday. I couldn’t figure out at all why I was so hungry, and finally tracked it back to not getting enough sleep. Everyone-get your rest!


28 melissa-little runner March 3, 2008 at 10:37 pm

Wow! It’s great to see that there are so many NYC readers! It seems like we have an excuse to go to PFAW–at least for sake-tinis and droolworthy dessert! And I agree with katers, the garden seating is some of the best in the city!


29 Katy March 3, 2008 at 10:43 pm

Hey Heather K! I moved to Pittsburgh this past summer and have been looking for some healthier restaurants (it seems like there are just pubs and bars everywhere!). But there must be healthy restaurants here because Cooking Light named Pittsburgh the 13th healthiest city in America! I was surprised because we put french fries on sandwiches and salads here. It might be kind of fun to have a Pittsburgh get together…


30 Heather K March 3, 2008 at 11:03 pm

wow… the 13th healthiest city!! Sure surprises me too! I am actually looking up vegetarian/vegan restaurants in Pittsburgh and have found some. There seems to be a lot in Oakland (where I go to school). I just googled pittsburgh restaurants vegan and went from there. A place called The Quiet Storm located on Penn Avenue has an appetizer called the Mokeydilla Monkeydilla
A sweet quesadilla, perfect for lunch, dessert or sharing! Filled & grilled with peanut butter, bananas, apples & raisins, and topped with a squeeze of honey. $6. Sounds pretty good. Don’t know what kind of tortilla or peanut butter used though. Anyways, there is a whole foods on Centre Avenue as well. I haven’t been there, but I would love to go. That would be fun! Are we the only Pittsburghers? haha I’m 20 by the way.. you?


31 Heather K March 3, 2008 at 11:06 pm

Katy – PS I’m not vegan or vegetarian, but I enjoy eating those foods most of the time :)


32 Megpie March 3, 2008 at 11:15 pm

Well, since some of us are on the subject of New York and restaurants, can anyone give some tips? I am from California and my boyfriend and I are visiting New York for the first time in June. We will be staying at the Marriott in Times Square. We both have NO CLUE about where to go or what to see. We’d really love to go to some nice lounges and restaurants! Were only staying for four nights so having a plan of places to go before we even get there would be really helpful! Any suggestions would be fantastic!! Thanks :)


33 Katy March 3, 2008 at 11:17 pm
34 Another Kelly March 3, 2008 at 11:50 pm

Jessica- I do a lot of lower-fat cooking and a lot of times cheeses like gorgonzola or parmesan are recommended because the flavor is so pungent that a little goes a long way. I also like goat’s cheese because I believe per ounce the fat & cal count tends to be lower. Generally my rule is that I buy the highest quality of cheese I can afford and use it more sparingly. The flavor tends to be more satiating so I don’t need much and because it’s an investment I tend to eat it more slowly. I use the same approach with ice cream and chocolate and it works amazingly well. I find that I don’t crave these things as well and it doesn’t take much to satisfy me.

As far as the salt goes, I agree. I do though think that minimizing as much packaged foods and eating out helps. It seems extreme but once you’re in a cooking routine it’s theraputic and hardly takes any time at all. Plus in my opinion low fat meals you can make yourself taste MUCH better than a lean cuisine.


35 Tara March 4, 2008 at 12:17 am

What is inverse workout day???


36 Julia March 4, 2008 at 12:21 am

its when she eats her full breakfast in the morning and usually studies, etc…then workout later in the morning.


37 ashley March 4, 2008 at 12:26 am

Hey Kath , I had a question for you as a fellow user of Calorie King, for your daily calorie target (the maintenance level they set for you) before exercise do you use their formula or did you enter your own? And if I’m using their formula, you know how under lifestyle and occupation your choices are :
I am immobile most of the time
My job and/or lifestyle is low to moderately active
My job and/or lifestyle requires lots of heavy, active work

which one did you or should I select for an office job? I work 9-4 at an office and while I get up and walk around my own office or maybe upstairs a bit , it is mostly a sedentary job because its an office job, I also hit the gym 6 days a week but I know this doesnt factor into the lifestyle selection so should I select I am immobile most of the time or should i select low to moderatley active for an office job lifestyle? thanks for all the help! I’m 5’9, small frame, like 125 and trying to figure out how much I should be eating daily for maintenance cal before exercise, if I select immobile on calorie king it tell me 1560, but other calculators (such as the one you posted earlier for rmr/bmr) tell me 1650-1700 and I’m not sure which is accurate. I would also like to hear other people’s opinions on this, maybe ppl who have similar stats such as mine? thanks everyone!


38 Kath March 4, 2008 at 6:29 am

Re. leftovers, I just never think anything from the freezer/fridge is as good – with the exception of soups! I don’t even like microwaved steel cut oats as much as stove top. I’m just too picky I guess. I do freeze soups, but we don’t usually make enough food to have leftovers of everything else. I’ve screwed up way too many frozen things with freezer burn or bad packaging. I did freeze a serving of mac and cheese, so we’ll see how that does when I decide to have it. I wish I liked leftovers more, but it’s just not the same.

Re. NYC,
OK you guys are NOT permitted to talk about all the delicious healthy restaurants in NYC unless you pay for me to join you on a trip!!!! Just kidding :) But I’m dying to visit NYC again. I have only been twice – once with my family in high school and once for 24 hours for my Women’s World shoot. We crammed a lot into those 24 hours but it wasn’t enough! You guys should have seen me shoveling in whole bowls of rice pudding at Rice to Riches the night before I had to “look my best” at the shoot!

Jessica ,
I totally agree with Another Kelly on cheese. I tend to buy high quality cheeses and just use them sparingly. I’ve tried low-fat and have found a few I like (Kraft Low-Fat Swiss is good) but the muenster is full fat. I don’t eat a ton of Sat. Fat. in my diet, so I’m not too worried about a slice of cheese. Goat’s cheese is known to be less calories and fat than regular, and like Kelly said, grated Parmesan goes a long way. I also like the Laughing Cow cheeses for a quick portable addition to my lunch (I have one today!) – and they are great on sandwiches.

When I eat in restaurants, I try to pretend I’m eating at home. What portion of bread would I have? What size wine glass? How much of my entree would I put on my plate at home? I like to order whatever I’m craving, but by keeping the portions small, I can enjoy a little bit of everything without feeling deprived. I’m also a big believe in the “is is worth it” question. I’m a huge bread person, but I can tell by looking at it if it’s just warmed store-bought bread or some delicious homemade loaf – you can guess which types I will eat and which types I pass on! I also order a ton of green salads with dressing on the side to fill me up and keep me busy. Eating healthy in restaurants is hard to do without feeling restricted so rather than limit myself to broth soup, salad and no alcohol, we just don’t go out that often so when we do I allow myself to eat more and just try to eat extra healthy (as in no wine/dessert at home) the days after.

As I suspected, lunch settled in. I also chugged my water, which helped.

The blog is a reflection of my eating, not so much a decision maker. I have definitely posted splurges (go check out Halloween’s candy bar raid!) However, eating healthy has become an ingrained habit for me (see the blog answer on “Fake it until you make it” I wrote last night), so I don’t have to use the blog as a motivator.

When I worked in an office, I definitely had it on sedentary. Unless you’re up and walking around the office for over half the day, I’d put sedentary. Now that I’m up and walking around campus a lot I raised my NET by 100 kcal manually to reflect the increased activity each day. Hope that helps – send me an email if you’re still confused.



39 caitlin March 4, 2008 at 7:38 am

heather k-

i just moved to florida from pittsburgh! i went to UPITT for 4 years and lived there for 5! i love it. I like The Sweet Basil in Squirrel Hill. It’s delicious!!

haha isnt the fries on salad and sandwiches funny? i love pittsburgh!


40 Meg March 4, 2008 at 9:00 am

Just a word of warning about the book “Skinny Bitch.” I read it about a year and a half ago and it staarted me on about a month long period of a negative relationship with food. I totally lost my appetite because the descriptions, images and attitudes in the book have a way of making all food seem revolting–exactly the opposite of what I appreciate about your blog, which is that it makes food and eating (in a healthy way) appealing and fun.


41 Tsbrown March 4, 2008 at 9:13 am

Meg, I am going through that now. I liked the book, it was funny, but it does make you not want to eat!


42 Heather K March 4, 2008 at 10:47 am

Caitlin- I have never heard of that place. I will have to check it out. You should join me and Katy if do something! Yes the fries on salad and sandwiches is funny haha.. even though i have lived here my whole life it’s funny! Pittsburgh is okay, I would love to live in Florida, especially right now! Yucky rain :(


43 pinklilly March 4, 2008 at 10:57 am

Happy, Happy Tuesday Everyone!

Jessica- thanks for posting the chili ingredients. There’s a lot of them – but anything yummy and healthy is worth it all! Is there an estimated calorie/fat/sodium count for the recipe? Good Luck to your boyfriend on his low sodium diet!

Caitlin- where in Florida did you recently move to? I live in Tampa.


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