Off to the Mountains

February 1, 2008

Well, that was quite a morning! How about some real food??

Leftover sweet potato soup – still as good as it was the night I made it! One good thing about these thick pureed soups is that they are great as leftovers. I don’t usually like leftovers (cold pizza = yuck) but these soups are great!


Small apple with peanut butter and carrot sticks (and a celery stick hidden in there). I chopped these up while I was making dinner last night – so no chopping necessary today.


Kashi crackers *licks lips*


And hot tea


Lunch kcal ~430



We’re off to enjoy some downtime in the North Carolina Mountains with my parents, sister and her boyfriend As long as I can get the wireless internet working, I’ll be blogging.

THE SUN is out!!!!!!! 8)

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{ 44 comments… read them below or add one }

1 Marsha February 1, 2008 at 1:47 pm

Kath, remember no one can make everyone happy and you make a lot of us happy!

I asked a fruit question yesterday. I know you eat fruit at lunch, but how do you not eat any fruit (at least typically) after lunch. I over eat on fruit and am trying to understand how you control limiting it to just morning and lunch time at least typically. it to morning and lunch (typically). Thanks!


2 Susan February 1, 2008 at 1:47 pm


I bought the MUFA diet book you discussed on the blog a few days ago. How do you exercise on this plan? I know you are supposed to eat after you exercise, so since you only eat 4 times a day I was wondering how you worked this into your schedule? Do you exercise on an empty stomach. If you could give an example schedule of your day- meals and exercise that would be most appreciated!! They give a portabella, popcorn day example, if you could give a different one that would be great!


3 Cassie February 1, 2008 at 1:49 pm

Matt, Jenna asked you a question on her blog, but I don’t think you saw it and I am curious too. I am just copying her comment. Thanks!

“Matt (meat roasting guru) or others: do you ever roast vegetables IN with a meat? Ive heard different opinions about doing that because of putting veggies in with the raw chicken isn’t the best way to go sanitary-wise..or at least thats what they taught us in food safety class. People have been roasting chicken and veggies together for centuries though so I feel it must be ok but I’m still a little hesitant!”


4 Laura February 1, 2008 at 1:51 pm

Goalie you provide really helpful advice to a lot of the readers. Since you were an athlete and are a healthcare provider, I really value your opinion and have a few questions to ask you. Since this blog’s response area has been getting a little crazy, would you mind if I sent you an email instead? In case you don’t want to post your email address, mine is [email protected]. If you could just send me an email with your address so then I could email you, I would really appreciate it. Thanks!


5 Cathy February 1, 2008 at 1:56 pm

This question is for anyone who wants to answer. I find that I am never full and satiated on cereal for breakfast so I never eat it, however I really like it. Has anyone had this porblem and actually found a cereal that kept them full? If so, what cereal? Thanks everyone!


6 Katie H February 1, 2008 at 2:01 pm


I choose a high-fiber, low-sugar cereal and then top it with chopped nuts and fruit to make it more filling. My favorite is Nature’s Path Heritage cereal topped with sliced bananas and toasted pecans–YUM!


7 Ashley H February 1, 2008 at 2:02 pm

Yum! that soup looks great!! Do you have any advice on freezing left overs to cook later?


8 Sara V February 1, 2008 at 2:04 pm

Looks delicious! I made my own pureed soup for the first time yesterday using eggplant, brocolli and butternut squash along with some other things and it was sooo yummy.

Have a great trip! You are doing a great good Kath, and there are so many of us that love and appreciate what you do :)


9 the husband February 1, 2008 at 2:05 pm

Thanks, I’ll post it here and over there!

I am very against putting anything inside a bird that you are planning to eat and here’s why: Poultry must be cooked to a higher temp than other meats (165*). If you stuff a turkey with the classic stuffing, the absorbent ingredients suck up some of the juices from the inside of the bird. So not only do we have to cook the meat to 165*, but now we have to cook the stuffing to 165*. By the time your stuffing gets that hot, what do you think the temp of the meat will be? Poultry gets very dry at about 180* and maybe it’s just me, but I feel like when you mention “Thanksgiving turkey,” people often think, “yum, thanksgiving’s great, etc, but the turkey’s frequently dry.” I blame stuffing.

If you want to stuff for presentation, then put it in the bird when everything’s been cooked and it’s about to go on the table.

Along the lines of “roasting chicken and veggies together for centuries” you’re exactly right. That’s why I don’t get too stressed about minor sanitation issues. All I’ll say about that, though, is the food industry is getting more and more mechanized, and the assembly line has been fully integrated (read Fast Food Nation for more insight here). Think about this: there are workers out there who’s only job is to slice open a cow, pull out the organs, and send it down the assembly line. They do this for 8 hours a day. Considering that, it’s pretty likely that they’ll make a mistake – perhaps slice too deep into the intestines and spill the insides onto the meat. That’s where e. coli infections come from (amongst other sources). Same thing with chickens – in the modern age, can we trust machines to be sanitary?

To quote AB, “Stuffing is evil!”

But in reality, I only limit my “no-stuffing” to poultry – it’s like roasting a sputnik, all uneven, and so many things to go wrong! When it comes to nice uniform cuts of meat like a pork tenderloin, or lamb shank, or beef tenderloin, stuffing is awesome. I recommend a small amount of very flavorful ingredients (strong cheeses, spices, etc).

Man I love talking about food! Happy Friday indeed!


10 Ashley H February 1, 2008 at 2:05 pm

Cathy- i love Kashi heart to heart and quaker oatmeal squares. I have found it keeps me full through my classes. I have also found that bran cereals like raisin bran mixed with plain yogurt is so thick that it seems to stick to your insides and keep you full for a long time! Always add fruit to your cereals it will also help! :)


11 hk February 1, 2008 at 2:06 pm

Kashi Go Lean; Nature’s Path Smart Bran; Kellogg Raisin Bran; Crispix; Barbara’s Grain Shop…
those are a few of my favorite. I usually have 1 cup cereal with 1/2 cup skim milk. I like to add 1/2 a banana and/or berries (seasonal).

Usually keeps me going pretty well!!
enjoy, hope you find these work a little better :)


12 Cathy February 1, 2008 at 2:08 pm

Great suggestions and I will try them. Thanks everyone and happy friday!!


13 Sarah C (formerly SC...soon to be just Sarah C) February 1, 2008 at 2:11 pm


I usually have 1/2 cup plain Bran Flakes, 1/2 cup plain Shredded Wheat Mini’s, and 1/2 cup Honey nut Cherios with 1 cup vanilla soy milk and a banana…about 350-400 kcal and holds me well! I find I dont need a sweet cereal bc the banana and vanilla soy sweeten it up!


14 goalie30 February 1, 2008 at 2:13 pm

Laura I sent you an email with my address, go ahead and ask your questions, I’ll get back to you on them this afternoon :)


15 Ashlie February 1, 2008 at 2:19 pm

Kath or Matt,

Did you guys freeze that sweet potato soup after dinner last week to heat up today or was it still good after just refrigeration?

Thanks, have a great trip and a happy weekend!


16 Karen L. February 1, 2008 at 2:29 pm

Safe travels, Kath and Matt! We would completely understand if you wanted to take a “mental health day” away from us!

Take care!


17 Vegandancer February 1, 2008 at 2:54 pm

*I am re-posting this as it may have been lost amid the hundreds of comments in the previous post*:

Kath and the Husband,

I simply would be very grateful if either of you could tell me the brand or type of coffee you purchase? And further, whether you add any milk, soy milk, splenda and so on. The flavors sound absolutely divine.

Thank you so much – I really appreciate this!

I should add: Kath and the husband, please realize that there are innumerable silent readers of your blog (like myself prior to today) who truly appreciate and recognize the time, effort and caring that goes into this endeavor.

You two are clearly very dedicated and helpful individuals. Aside from that, any personal attributes or attacks directed your way are entirely void.

Thank you so much again – I really appreciate this! <3


18 toodle February 1, 2008 at 3:12 pm

I am very grateful for your blog. It has inspired me to give oatmeal another chance ( adding the pb and flax for that nutty flavor I crave). My question is this: With your RD program, will you be gettting a second undergrad degree and then a master’s or is it just a master’s degree program? Thanks again for taking time out of your schedule to answer questions and give us a glimpse into your healthy lifestyle.


19 Sarah February 1, 2008 at 3:30 pm

Is there a reason you cut up whole carrots rather than eating the prepackaged baby carrots? Is there a taste/texture difference? Have fun skiing this weekend!

For cereal I usually mix .5 c Kashi heart to heart with .5 c fiber one, 1 small banana, and .5 c skim milk. It’s really yummy and keeps me full for a long time!


20 jenna February 1, 2008 at 3:32 pm

Mmm! apples, carrots, celery and pb! My favorite!!! :)


21 Mary February 1, 2008 at 3:35 pm

I find eating steamed vegetables to be tiresome at times. Any low calorie ideas? What do you all eat as your side dishes if chicken is your main dish? Thanks!


22 Mary February 1, 2008 at 3:36 pm

Also, if you all are having roasted turkey sandwich for a light dinner what will you eat with it? Thanks!


23 Ana February 1, 2008 at 3:43 pm

sry! i’m chimming in a little late…um…took a while to read all those comments from earlier-wow! as for someone who posted asking if any of us are high school students-i am (senior-graduating this year! heehee!) first off, not everyone who reads this blog has an eating disorder. second, i love the fact that kath knows what works for her and stays true to herself. she (and the husband!) have great meal ideas (many i never would have thought of! maybe you guys should write a recipe book?! i’d buy it!) and do a wonderful job showing all of us how to eat very healthy, fresh food in fun and delicious new ways! i have found that so inspiring! also, i like to keep an eye on my calorie intake, too. it just helps me control my eating (i have done both calorie ballparking, and just going by what my body says.) uh, when i followed my body’s signs i gained up to 164!! i’m 5″6! when i started being openly aware of the calories i took in, i gradually began dropping weight, and i was never starving! my body accepted this new “diet’ easily and i am resting at a comfortable 134 now, thanx to calorie watching. i still indulge, i still gain and lose a little, but for the most part i have settled in. also, i am neither an RD nor a nutritionist and have a vast array of knowledge gleaned from blogs, magazines, books, and the internet. i have looked at nutrition courses (i plan to take a few in college) and the material they go over-um, i could do most of it right now! so yes, i think kath is qualified to offer HER advice to readers. she never states that they must follow said advice, and she does an excellent job researching facts. this blog, jenna’s, and cristin’s are all great unto themselves. each person follows a different eating pattern and each works for that person. all seem pretty happy to me and comfortable w/themselves. and they did it different ways that worked for them. i believe everyone is different, and if you find a system that works for you, keeps you healthy, and keeps you HAPPY that is what is important. none of these ladies are sticks, and none are obese. they are healthy for their height and eat for their bodies. i admire all three of them for putting themselves in a position where they are exposed to so many. kath (and cristin and jenna) are thinking of others simply by sharing their lives w/us. i know they have helped me a great deal, how is that selfish? to you kath, jenna, and cristin “thank you for everything you do. you are admirable, and i appreciate all the hard work you have done in order to aid others in finding a happy, healthy lifestyle.”


24 BethT February 1, 2008 at 3:44 pm

Cathy – I second the vote for Kashi GoLean. It has tons of protein which keeps me full for hours. I like to add a little flax, too, because the healthy fat also keeps me satisfied. Before doing this I was like you – hungry almost right after eating it!

Sarah re: carrots: I obviously can’t speak for Kath, but most times the regular carrots are cheaper than the bags of baby carrots and some people just prefer the taste. But something interesting I juest read (in SELF, I think) is that the baby ones are lower in beta carotene since they are basically regular carrots whittled down to size, and this detracts a bit from the nutrients. (I still eat the baby ones though – they’re just too darn convenient for me.)


25 Brianne February 1, 2008 at 3:48 pm

I had soup today too! Don’t you just love soup in winter? Have an awesome trip!


26 Michelle42 February 1, 2008 at 3:52 pm


Kath said she likes the taste of the regular carrots.


27 Michelle42 February 1, 2008 at 3:54 pm


Enjoyed your post. It is a lot easier to read and understand if you use capital letters in your posts. Sorry, not being overly critical…just letting you know. Especially since you’re about to go to college. I know how in HS I was so used to typing on AIM I kind of forgot how to use proper capitalization and punctuation.


28 Phoebe February 1, 2008 at 4:04 pm

Cathy: One cereal that I tried that was UNBELIEVABLY filling was Ezekiel (Food For Life) brand almond sprouted grain cereal. It was so filling. It’s also not at all sweet, which prevented me from munching on it endlessly, so it was good to have with banana and milk. Even though the portion was small (1/2 cup, 200 calories I believe) it actually did fill me up.
Also, I have been eating something that is not too healthy but very filling for breakfast this week — about 1.5 cups of mixed Crispix, Cheerios, a lot of dried cranberries, a bit of standard granola, some sliced almonds and a few chocolate chips, with milk and a banana. I think it’s about 550 – 600 calories but extremely filling, and fiber-providing from the almonds and cranberries and banana.

Sarah re. carrots — I find that baby carrots tend to be really dry because, as Beth T. said, they are just whittled down from regular carrots, and more expensive. However if you get a good brand, they’re not always so dry.


29 Cassie February 1, 2008 at 4:11 pm

Advice needed!

Often at the gym someone will be waiting behind me to use the machine I am on. I always feel so awkward and rushed because they usually are just staring at me (I don’t really take rests between sets, I just don’t move fast either, I used pretty controlled movements). Also, at my gym there is a small area at the gym to do push up, bosu ball, etc and barely any space. How do you deal with these gym situations?


30 VeggieGirl February 1, 2008 at 4:21 pm

Your leftovers are FAR from being cold pizza – that soup looks quite comforting!! And it’s always great to have pre-sliced vegetables and fruits on-hand, to cut down (no pun intended) on meal preparation time.

Have a lovely time in the mountains – I can only imagine how picturesque and breathtaking the views are going to be!!


31 Christin February 1, 2008 at 4:27 pm

BethT you’re right, it was in Self that you read about the baby carrots…i read that one too! it was in Joy Bauer’s section on the website :)


32 Alex February 1, 2008 at 4:49 pm


Generally, it is good etiquette to let someone “work in” with you if they are obviously waiting to use a machine that you are using. I know you said you don’t really take rests during your sets, but you should – both because it is better for your own muscles this way and because it is more efficient for gym-goers overall.


33 Leslie February 1, 2008 at 4:57 pm

Kath and anyone who wants to chim in as well (although Kath, I really would like your opinion too!),
The variation in your diet is great! I noticed that some days, such as yesterday, you will eat your tuna mixture and then a pureed type sweet potato soup. While you get plenty of vegetables, etc. do you try to eat green vegetables everyday? Sometimes, I force myself to add a salad, because I know I am supposed to. It often feels impossible to get all the nutrients (calcium, green vegetables, etc) in my calorie allotment and have a dessert (which I don’t want to give up having one a day). Please don’t rush to answer until you have time after your vacation.


34 Ana February 1, 2008 at 4:57 pm

Haha! Advice headed! I know you didn’t mean anything bad by it (my teachers all advise the same thing! ^_^).


35 Cassie February 1, 2008 at 5:05 pm

Ana, I don’t get it?


36 Michelle42 February 1, 2008 at 5:12 pm

Ana is replying to the message I had posted above.


37 Kath February 1, 2008 at 6:24 pm

I’m not sure I understand your question – are you asking how I resist overeating fruit? If so, I guess my answer is the same way I try to keep balance for all the foods I eat. If I have a banana, I select apple for lunch and if I’m short on dairy, I choose that for a snack. Hope that helps.

Cereal isn’t filling for me either – I think it’s just not the best choice for my own body and metabolism. I can eat more calories of cereal and not be nearly as full as other whole grain selections (oats, toast, pancakes). I’m not sure why! But my favorite cereal is Kashi Heart 2 Heart – I do eat it sometimes in the summer for breakfast if I just want something light one day.

See this post on how we froze split pea soup.

We use freezer bags, fill them, label them, chill them, and lay them flat on a sheet pan in the freezer until they’re rock hard – then you can stack them! To thaw, just put in the fridge overnight and empty into a bowl. Once I figured out the “lay flat bag” method, I started to freeze a lot of soups. You can go straight from freezer to microwave, but I think it’s easier to re-heat something that is already defrosted.

This soup was still fresh – I usually give them a week tops. But see above for freezing tips!

Thanks for your nice comment :) I posted about coffee in Rainy Day post.

I am getting a masters degree (I’m technically a grad student) but most of my classes for the R.D. are at the undergraduate level (hence the Chem 105!). You don’t need a masters to be an R.D. but so many of the courses overlap that I’ll only have a few left after R.D. requirements to complete the masters. Plus, it’s always been a goal of mine to achieve masters level in something, so I’m excited to have that much more knowledge/experience when I’m done.

I actually don’t like baby carrots! I know they’re just the big ones chopped up, but I think the big ones have much more flavor. Baby’s taste kind of watered down to me…

I try to eat a balance of the different types of veggies – roots, leafy greens, starchy, green like green beans, etc. but I mostly just choose based on what we have in the fridge or what’s on sale at the grocery store!



38 Vegandancer February 1, 2008 at 6:48 pm

Thank you Kath; you’re always so helpful and nice!

This weekend, I will try to find some nut flavored coffee. I simply love the sound of an almond, hazelnut or toffee nut brew. I asked Jenna her coffee of choice as well, so now I have two great ideas :)


39 Alex February 1, 2008 at 9:00 pm


You already got some good cereal suggestions, but I thought I would add my own because I actually LOVE cereal so much and I have found a wonderful/filling breakfast that I eat everyday. Sometimes I will try something new or different to mix it up, but invariably I am disappointed and sad that I didn’t have my cereal.

I do something very similar to Sarah C (formerly SC…soon to be just Sarah C) – I have 1 cup All Bran Wheat Flakes, 1/2 cup Fiber One and 1 chopped banana with skim milk. It. is. delicious. The banana makes it sweet and I like to let the milk sit in and make it all mushy so I can experience the whole thing as one flavor. This is super dorky, but I have also developed a layering technique – 1/2 cup All Bran on the bottom, the Fiber One, the banana, and then the rest of the All Bran.

This was a very long post about cereal – but honestly, this breakfast is my favorite meal, period. I love it so much. A good amount of food for not too many calories (about 350), and it has lots of fiber so it keeps me full for hours!


40 Ana February 1, 2008 at 9:22 pm

I love cereal too, and while it is quite delicious, it is mostly just carbs-which your body burns through quickly. You know how commercials advertising cereals always display a fruit or glass of juice on the side? It’s b/c cereal alone really shouldn’t fill you up that much. If you have a simple bowl of cereal and milk, all you have given your body is refined carbs, some sugar and fiber, and dairy. There are several brands (most have been posted above!^_^) that contain more complex ingredients like whole grains, higher fiber content (which will keep you full longer!), and nuts and fruits. I used to just have a bowl of cereal in the morning, and found it never tied me over more than an hour, but when i started adding a fruit (like apples or clementines-picked that up from cristin’s blog!) or a protein (like morningstar sausages or an egg), i could last all the way to lunch! (which is four hours later for me-being in school sucks timing-wise). I would look for a high fiber, unprocessed brand (see above suggestions) and pair that w/about a cup of milk and a fruit or a protein. That should work! I also find that I fill up faster when i have a beverage such as coffee or tea with my cereal. Just wanted to add my experience to the above posts! ^_^


41 Alicia February 1, 2008 at 9:47 pm

I agree with Ana’s comment. If cereal works for you, then by all means go ahead but it doesn’t really keep me full and satisfied. I used to take kashi Go lean with milk.

I have been eating oat bran, egg whites, banana, nuts, raisins, milk with cinnamon for years and that combo usually keeps me going for a while. It really does stick to my ribs. Usually it keeps me going for around 3 and a half to 4 plus hours.


42 melissa February 1, 2008 at 10:10 pm

For all of you who want to try something new, my current obsession is taking any kind of flaky cereal(i usually choose raisin brain or Peace apples and cinnamon) but vanilla soy milk in it and put it in the microwave for a bit.. It come out like the consistency or oatmeal and i realize the texture may not be that great but it’s nice and warm and I think it taste nice and delicious and mushy. Banana and almonds are also the perfect addition. Hope some of you try it out and like it. Sorry if you try it and don’t like it!


43 Christie February 1, 2008 at 10:27 pm

Susan ( Reagrding the MUFA book)
I exercise early in the morning and therefor do not have time to eat a full meal before I exercise, because I know the woman who co wrote the book she had told me that I could add a 200 calorie snack if I was feeling hungry ( which I really did not need,) and I know she is a huige advocate for NOT eating on an empty stomach so I would just make sure to fuel yourself 30 min prior to your exercise and during if you are going ot be working out more than 90 min. I personally use a powdered drink/electtrolyte replacer prior to working out but I am sure you can eat some yogurt with fruit or any form of carbohydrtae without it effecting anything.

Please let me know if you have any more q’s


44 Phoebe February 2, 2008 at 3:03 am

Cassie — sometimes I feel like people waiting to use the machines I’m on are staring at me, and I figure that they can wait for as long as they feel like waiting, because I got there first and they can do something else instead if they are really in a hurry or impatient.
It is a little awkward but I don’t think it’s a big deal if someone’s waiting. It’s their decision to wait there rather than use a different machine in the meantime. I don’t really take rests in between sets either (I don’t really do enough reps to have separate “sets” although I probably should) and I don’t think you necessarily need to if you are not doing like 3 sets of 30 reps or something. Just my 2 cents. Even though we all feel like people are staring at us at the gym, I think mostly people are just focused on their own workout and not paying close attention to anyone else.


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