Rushed Lunch, As Usual

January 22, 2008

I got a good amount of work done this morning!! BUT I found out that the pretty, brand new athletic center where I want to study regularly has NO wireless internet. UGGHHH! That means I can’t blog my lunch, which means I had to relocate to the old stinky student union that’s not as nice. Guess it’s not the end of the world.

Check out my new lunch bag that I’m totally nuts over!! It’s super lightweight and holds a ton of stuff but the best part is…..(con’t)

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…..it folds up like this when I’m done!!! It’s by Reisenthel and although I ordered one from Reusable Bags.com last week I found this one at the grocery store. So now I’ll have two! It’s also waterproof and washable, but the compact and lightweightness is what makes it shine! Much bettter than wasting a plastic bag everyday or using a much bigger insulated one.

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Lunch

Turkey, avocado, jalapeño and lettuce on 2 oz of focaccia 

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Carrots!

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Apples + cinnamon. I cut these last night for easy eating – who cares if they turn a little brown!?

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And I splurged this week on Fage :)

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Lunch calories: ~410. A little low, but I have snacks planned and no more time to eat!

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Off to medical terminology! 

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{ 40 comments… read them below or add one }

1 Elizabeth January 22, 2008 at 12:15 pm

I have the same bag!! I love it! My Grandma bought it for me (trendy Grandma!). I live over in Paris right now and it’s perfect for my daily market trips! We also take it on vacation sometimes, just a nice extra bag for sight-seeing or whatever. It is so little it’s easy to throw in your suitcase or purse. Enjoy!

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2 Beth January 22, 2008 at 12:16 pm

Love the bag – I have two myself! Reusable Bags also has an awesome bamboo silverware set you might like if you take a lot of things in your lunch that require utensils….it’s great!

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3 Sara January 22, 2008 at 12:43 pm

I love the bag! I have a few but haven’t been able to find any water-proof, but yet cute ones.
I googled the brand and found them at http://www.goneshopping.ca in case anyone was looking! I am in Canada so it is a thrill to find them at a website that ships to Canada!

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4 Kelly January 22, 2008 at 12:44 pm

Have you tried tossing your apples lightly in some citrus juice before refrigerating? This is what I usually do if I’m cutting up apples the night before and the citric acid keeps them from browning, at least overnight.

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5 Amy January 22, 2008 at 12:50 pm

To Kath and all working gals!

I am in college right now, so my friends and I eat dinner early (5:30ish). I then will have one snack at night, so that’s not a problem. Next year I enter the real world though, and realistically with my job plus commute won’t ever be able to eat dinner closer to 7. My problem is I don’t want to spend a lot of my dinner calories on a bigger afternoon snack. Typically my snack is about 150 cal. However, I find that snacks definitely don’t hold me more than 2 hours (which they shouldn’t). How do you all go from that 3 pm hungry till 7? Tea, etc is not going to cut it if I am hungry!

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6 Cara January 22, 2008 at 1:18 pm

That sandwich looks like heaven!

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7 Candice January 22, 2008 at 1:26 pm

The bag IS adorable. I ordered a new lunch bag yesterday which is adorable compared to what I am using now. Quick question, what kind of peanut butter do you eat? I need to finish the jar I have now, but I’d love to try something different.

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8 Becky January 22, 2008 at 1:27 pm

Amy,
I find that eating something with high protein or fiber helps. Also, this may just be me, but after work, I drive about 45 min. home, exercise, do stuff around the house and make dinner. I find that I am too busy to get hungry. You could also try adjusting the calories in your other meals to be about 50 kcal lower, then add those to your afternoon snack. Also, I am a “volume eater” so I prefer a large quantity of food for as few calories as possible-fruits and veggies make a great snack. You can eat a ton of veggies for a few calories. Hope that helps!

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9 Anonymous January 22, 2008 at 1:28 pm

Hi everyone!
I just saw Kath’s Fage and thought I would share a tip. I found this Pear Sauce at Trader Joe’s – its delicious but too sweet on its own, so I combine it with Fage and its delicious – with more fiber and fewer calories than honey!
Thanks for a great blog, Kath! I absolutely love it and check every day!

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10 KellyA January 22, 2008 at 1:44 pm

Hi Kath! Thank you so much for your oatmeal pancake recipe! I made them for the first time last night (batch of three) and froze them. Delish! They kept me so full too. I added a little skim milk to mine (was short on eggs) and it seemed to work just fine. You’re going to make a wonderful RD, but perhaps you should think about a cooking show as well!

Quick question. Regarding trans fats…do you think it is imperative to eliminate them from your diet? I wanted to use a jar of pesto sauce last night on my WW pasta, but it had partially hydrogenated oil in it. It is very detrimental to your health to have trans fats every now and then?

Thanks!

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11 Joanne January 22, 2008 at 1:53 pm

Kath or the husband,

You have got everyone wanting to make a frittatas. whenever I make one with spinach it becomes so watery. I squeeze the spinach with paper towels but its still pretty watery. Any suggestions?

Also, when I cook scrambeled eggs and omelets I typically add milk, I noticed you didn’t for a frittata-does the milk do something?

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12 mel January 22, 2008 at 3:19 pm

Hey kath!! what do you think about the starbucks “skinny” hazelnut latte (sugar free syrup)? I got a venti this afternoon during classes and the info says is has 160 cal and no fat. Just wanted your opinion and how many cups of milk you t hink it includes. thanks!! stay warm
Mel

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13 Kate January 22, 2008 at 3:27 pm

Amy,
I am 24 and have been working for almost 3 years. I commute to NYC approx 1.5 hrs and leave arnd 6am to return home for dinner at arnd 7:30. It has been quite an adjustment but a few things have helped. I eat a piece of fruit before I leave the house and wait to have breakfast until arnd 9:30 at my morning break ( complete meal with whole grains, lowfat dairy and protein like PB). Then I eat lunch usually a sandwich on whole grain and fruit or salad and for my pm snack I find black bean/lentil/cannelini/veggie chili, oatmeal, and whipped cottage cheese on a light ww english muffin are very satiating. I also am so distracted by the train home and then packing lunch for the next day, showering etc. I know a major change in schedule can be scary, but I find it much easier to be healthy now than in college.

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14 Joanne January 22, 2008 at 3:38 pm

Thanks Kate that was really helpful to see how you do it. Two questions, do you make your own soup? If not any brands you recommend? Do you exercise? I have yet to start, but if I do, I would need to do it in the morning and know a piece of fruit won’t hold me over. But I think thats the key waiting to eat breakfast until later.

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15 Joanne January 22, 2008 at 3:39 pm

Sorry Amy, I kinda took over your question! I’m in a similar situation.

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16 Sarah January 22, 2008 at 3:46 pm

Amy, I am in college as well, and I have found it helpful for me personally to have a normal breakfast and dinner, but instead of having a big lunch and one snack, I break it up into about 3 mini meals through out the day so I am never too hungry. It’s different at first because you don’t get the “satisfaction” of eating all of your food at one time, but it help sustain energy throughout the day and not be famished by dinner. Also, this helps me because I like to enjoy my food slowly, and between classes there is usually not enough time to enjoy a full meal.

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17 Allison January 22, 2008 at 3:48 pm

Mel,
I used to work at Starbucks, and the “skinny” drinks should be totally fat free.
A Venti is 20 ounces total. In a venti there is two shots of espresso ( aprox. 2oz) and then about an ounce *give or take of syrup. Which, if the drink is made the same EVERYTIME, you would end up with 17 ounces of milk. So a little over two cups. Although this could change with how much foam you have. I hope that helps.
As far as health wise…It’s all about personal preference. The syrup has lots of preservatives and additives, although no fat and sugar.
Hope that helps a little.

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18 Fig January 22, 2008 at 4:02 pm

kathi! My bf’s mom is opening an organic store. We need help coming up with a cute name! Would you and readers help out?

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19 Fig January 22, 2008 at 4:03 pm

btw way made pumpkin cake concoction today and frosted it with a cottage cheese vaniella mixture!
Awesome!

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20 Amy January 22, 2008 at 4:04 pm

Thanks Kate and Sarah! Sarah could you give mini meal examples-how many cals each?

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21 Amy January 22, 2008 at 4:12 pm

Hey Kate and Joann,
Thanks for your advice. It kind of answers a question I posted earlier today (breakfast post?) about daily routines. My name is Amy too, although I am not the Amy that posted a question above!! haha I’m amused. :)

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22 Jessica January 22, 2008 at 4:41 pm

I just got my acceptance letter to Winthrop for Fall 2008 and I am so excited! I am sorry this is off topic but I am just so excited!

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23 the husband January 22, 2008 at 4:49 pm

RE: Frittata

Spinach is a nice addition to frittatas, but you’ll definitely have to manage the water content. Mushrooms and zucchini are worse, so I think this is a pretty transferable skill. Basically we started cooking the vegetables on slightly higher than medium heat – as they cooked, the released a fair bit of water in the pan, so for about 2 minutes we turned the heat to high. This rapidly boiled the water off, but since there was still liquid in the pan, nothing burned. As the liquid got to nearly nothing, we turned the heat back to mediumish and finished the vegetables off. Then the eggs, etc.

Adding milk and even water to eggs is a great way to stretch them. As a general rule of mine, I count 1T of water-based liquid as a “stretcher.” (follow me here) If I’m adding water-based liquids to stretch an egg dish, I don’t put more than 50% more “stretchers” than are in the dish. So for example, if you have a dish with 2 eggs, don’t put more than 1 “stretcher” in it, i.e. 1T of liquid. 3 eggs in your dish? 1.5T of liquid.

But here’s the better alternative: buy some egg whites, because you can put a lot more of those in dishes without them becoming too runny. That’s why we put 3 eggs, and 3 eggs-worth of whites in the frittata video.

Hope that wasn’t too confusing.

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24 Trish January 22, 2008 at 5:18 pm

Kath!
Since reading your blog (Octoberish), I have lost 5 pounds! I even have my husband eating healthier too!

Is the max amount of weekly canned tuna the same for men and women? The husband has been choosing canned tuna for lunch frequently (the Albacore is the only kind he likes.) He’s a 200 pound male who exercises regularly. I want to encourage is healthier choices but am concerned. Any other suggestions? Any other readers have advice?

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25 AW January 22, 2008 at 5:23 pm

http://www.cnn.com/video/#/video/bestoftv/2007/10/21/lkl.diet.debate.cnn

Hi Kath and everyone else!

This is a 16 min. video from CNN highlighting Gary Taubes’ interview on Larry King Live. this is the guy who wrote the book “Good Calories, Bad Calories.” he has a pretty unique take on what makes people fat. Dr. Oz and Jillian the trainer from Biggest Loser are there to counter his opinions. i just thought i’d share with anyone who was interested!

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26 Kath January 22, 2008 at 5:23 pm

Trish,
Five pounds – wow!!! That’s awesome!!

Did you see the tuna calculator someone posted last week?

http://www.ewg.org/tunacalculator

That should give your husband a ballpark of what amount is safe to eat regularly.

Kath

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27 Kath January 22, 2008 at 5:24 pm

Kelly,
Good suggestion but I’d rather just eat them brown than bother with one more step! Great trick for anyone who doesn’t eat brown food though (other than chocolate!)

Amy,
I was once afraid to “give up” dinner calories (and lunch calories) but I found that you don’t need that many if you have a more substantial snack. I find the fresher the food, the more it tides me. Especially if I have 200-250 kcal. Also, when you’re getting really hungry for dinner it’s amazing how just 5 almonds will take hunger away for a good while.

Candace,
I eat Harris Teeter Organic PB – my store brand. I think it’s the best I’ve had. I’m not sure what part of the country you’re in, but just try a few of the natural ones available and see which one you like. I also like the grind-your-own if you can find one.

Pear sauce does sound good!

Kelly,
Glad you like the pancakes!!! As for transfats, I have no reason to ever eat them again, nor do I want to. I don’t really get any satisfaction out of packaged foods or French fries in a restaurant or wherever else they are hiding. I am sure I will eat them many more times before I die, but hopefully it’ll be in some decadent dessert and not something I don’t like. Since most of the foods with transfats aren’t really that healthy anyways, I find them pretty easy to avoid (compared to HFCS).

Since there are many pestos that don’t have trans-fats (and you can easily make your own!), you should definitely avoid them there. Doctors and nutritionists have lots of bad things to say about them, and I do think they should be avoided at all costs if it’s possible. However, if you have a very favorite food with them, have it every now and then for the pleasures of eating, but not on a regular basis.

Mel,
You have to assume the barrista made it properly, and in that case I would assume 160 kcal is correct. The venti is 20 oz of milk, so that would be about 2 cups plus espresso.

Thanks to all for chiming in!

Fig,
I’ll think about it….basically anything synonymous with the word “fresh”

Jessica,
YAY!! Is this for undergrad?? Do you plan on doing Nutrition? Maybe we’ll have a class together – but we can certainly do lunch on campus!

K

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28 Fig January 22, 2008 at 5:25 pm

kath- I once would shy away from potatoes of all kinds except sweet.

Now I have been eating more white and red potatoes cooked in a healthy mannor with healthy oils and and find my fullness factor improved. Do you include potatoes in your daily diet? thoughts?

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29 Kath January 22, 2008 at 5:27 pm

Fig,
We are planning on doing roasted red or fingerlings this week!!

K

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30 Jessica January 22, 2008 at 5:46 pm

Yes it is for my undergrad and yes I am majoring in Nutrition! I live in New Jersey, so I am planning on attending the March 8th Winthrop day and seeing it for the first time! I applied because my family has the possiblity of moving to Rock Hill for my dad’s job, so I researched and applied to a few schools in North and South Carolina, but fell in love with Winthrop (at least from the looks of it online)! Thanks so much by the way for your kind words!

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31 hk January 22, 2008 at 6:06 pm

question regarding turkey sandwiches…without a scale in a cafeteria dining hall, about how many slices is 2oz? i’ve been thinking about 2…yea? I’m aware that it does depend on thickness of the slice..etc, but i was thinking that would be pretty close. Just thought i’d check to see what you thought.

thanks!
hk

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32 Kath January 22, 2008 at 6:08 pm

HK,
Yep, most are 2 slices per 2 oz.

K

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33 Gillian January 22, 2008 at 6:10 pm

To Amy: For on the go snack (my husband and I both commute nearly 2 hours! before dinner), I usually take a granola or larabar along with a piece of fruit. Sometimes a kashi granola bar or crackers, veggie slices, homemade trail mix.

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34 Sarah January 22, 2008 at 7:06 pm

Amy

For me, I eat about 1800 kcal a day based on activity level and my BMR. So I usually have around a 400 kcal breakfast and a 500 kcal dinner. That leaves me with about 900 kcal that I divide up into “mini-meals” for example:

Meal 1:
apple and PB-200kcal
carrots with hummus-100kcal
trail mix with 10 almonds, 1/4 c craisins, and 1/4c cherios-175kcal

Meal 2:
Hummus, Cream cheese and black bean on whole wheat and an apple-300 kcal
Soy burger patty on wheat with cheese-250 kcal
PBJ on an english muffin and an orange-300 kcal

Meal 3:
Fage or Plain yogurt with 1tsp honey, almonds, and cherios-175 kcal
100 cal pack popcorn mixed with 2 TBS dried cranberries and 1/4c honey nut cherios-180kcal
Carrots dipped in 1tsp PB and 1tsp cream cheese-100 kcal
Wheat thins with cream cheese and jam or PB-200kcal

Meal 4:
Melon with feta or goat cheese, almonds, and cranberries-150 kcal
1/2 english muffin with 1 “fried” egg

I hope this helps. I guess you could look at it as snacking, with one bigger snack in the middle. But I actually did recently watch a show on discovery health that did a test with fire fighters and it showed that the “snackers” worked harder through out the day. I just try to find things that are easy to pack and take with me to campus.

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35 jenna January 22, 2008 at 7:55 pm

Kath,
About the 2 ounce of turkey being 2 ounces. I always thought so but then last week I actually weighed my ham slices on the food scale and found out that not 2, but FOUR slices of regular sliced black forest ham = 2 ounces….interesting!

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36 Kath January 22, 2008 at 7:56 pm

J,
Guess it depends on the thickness. The deli turkey at Winthrop is pretty thick, so I bet it’s 2, but I always like it when you get more slices for the same amount!!

K

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37 Maria January 22, 2008 at 9:56 pm

Love, love, love the colour of that bag.

Kate – thanks for the insight into how you handle such a long commute each day. It makes good sense.

And may I just say that this is the friendliest group of blog readers I’ve EVER seen? Must be all the good food in our lives. ;)

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38 Ala January 22, 2008 at 11:04 pm

Maria- I second your comment! I love the positive vibe on this blog. It is a refreshing change.

A tip for those afternoon snacks that you want to tide you over until dinner- avoid sugar (yes even natural sugars in fruits. I find they spike my blood sugar too much if I just have a piece of fruit alone. Your best bet is to have something with some carbs (make sure your carb is high in fibre) and protein and a bit of fat(natural almond butter is amazing). I suggest a great high fibre organic slice of bread with some almond butter. No more than about 200 calories, but it keeps me feeling quite satiated for a while. :) I used to eat apples for my snacks and it never satisfied me….maybe made me hungrier!

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39 Kath January 23, 2008 at 5:25 am

Thanks for all the great advice in this post!! Let’s hope the blog stays friendly forever :)

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40 Kate January 23, 2008 at 4:04 pm

I agree, we have a great group here and its so nice to know that we all are willing to help eachother be healthy!

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