Sunday Swap

April 5, 2008

I am swapping my to-do list for Sunday to today. I do not want to go out and run errands in this rain and tomorrow is supposed to be nice. So although I hate the thought of doing Stats on a Saturday, I’m going to buckle down on these two lessons and hopefully spend tomorrow out running my errands.

Ramblings on Protein

Peanut Butter Boy Pancakes ROCKED! I wasn’t hungry until 1:30 (that was 5 hours!) and that also included a workout. I have never been a big protein person. Eggs for breakfast are just not appealing, and personally I think protein is vastly overrated. Plus, I’m hungry an hour after I eat a protein-centered meal – even if I have fruit and whole grains with it.

BUT, I’ve noticed that when I add protein in addition to to carbs, fiber and healthy fat, it really knocks my socks off. I get at least an extra hour or two more than the same combo without the protein. But while it was easy to add 1/4 cup egg whites to my oatmeal and get those extra two hours, sometimes I don’t want to tide hunger for that long! As they say, “hunger is the best sauce.” So I think I’ll just keep this in mind for when I need a long-lasting breakfast rather than starting to add eggs, cottage cheese and the like to my daily oatmeal.

Buzzing Around

We went to the gym around 11 a.m. and I did the usual: 40 minutes on the ET, 10 more on the Stairmaster and upper body lifting. I was pooped when we left, but we decided since we were already sweaty to give the house a quick clean, so add 30 more minutes of buzzing around on my feet to that. I was quite ready for lunch after a nice shower!

Cleaning Out The Fridge

I used up our last tortilla for lunch today and stuffed it with the last of a handful of veggies: cuc, carrot, green pepper and spinach. I smothered on about 1/6 of an avocado and added an ounce of shredded cheese to make this great burrito, which I weighted in a pan panini-style. Of course it ripped!



I should have learned my lesson last time I made a burrito and couldn’t taste the cheese. I think it’s the biggest waste of an ingredient if you can’t taste it and again, I ate this whole thing without thinking “mmmm cheese.” It would have been better melted on TOP or something.

Do you even see any cheese!? The avocado flavor was all there – but no gooey cheese at all.


On the side I had pumpkin with just a bit of plain yogurt (all that was left) topped with some toasted almonds


With tea –

This lunch was about 500 kcal, 12 grams fiber and 20 grams protein. For those who asked about fat, it was about 22 grams (from cheese, tortilla, avocado and almonds).


BethT’s Fig-A-Majigs!!


OK, on to Stats 👿

Previous post:

Next post:

{ 28 comments… read them below or add one }

1 polly April 5, 2008 at 2:05 pm

hi Kath!
What kind of wraps do you use?

How do you keep from burning asparagus on the grill? I posted some pics on my blog today of our grill fest :O) and still need some tips on grilling… I hope that sun comes out for you tomorrow!



2 Romina April 5, 2008 at 2:09 pm

Protein is definitely something we shouldn’t be overconsuming. Our weightloss obsessed society is constantly bombarding the general public with the idea that more protein is better, when it in fact has damaging effects on our bodies in excessive quantities. That said, like you observed, you’ll feel fuller if you eat a well balanced meal that includes the fiber of fresh produce and whole grains.

I hate feeling like you added an ingredient and can’t taste it. Especially cheese which is higher in fat and calories and isn’t something you want to forget about!


3 Kath April 5, 2008 at 2:11 pm

They are Alvarado St. Bakery. I’m not wild about them – they’re a little dry. I like Garden of Eatin’ better.

You’re so right about protein – Americans get WAY more than we really need (lucky us) so “trying” to eat protein is often kind of pointless. That’s why I’m not going to start adding the egg whites daily.



4 Leah April 5, 2008 at 2:22 pm

Thanks Kath,

No worries about the video (it was just an idea), instead though I do have two more follow up q’s based on other bloggers questions.

Do you worry about the high sodium in pacific soups. I can’t find the low sodium ones, but the high ones have so much in them!

Also, when you said you if the root veggies weren’t already cooked you would let them simmer first before adding the broth- simmer in what?

I agree with both Romina and you… many people live on protein and fear carbs (half of them don’t realize veggies and fruit are carbs!)


5 Kelly T April 5, 2008 at 2:34 pm

The average person gets more protien than they need, and that extra protein turns to fat. You need to figure out how many grams your body needs a day.

I need 42 grams of protien a day. There are 30 grams of protein in one chicken breast, so you can see how easy it is to go over.

More protein is not always better, especially if you are trying to lose weight. Its also rough on the kidneys and liver.


6 Jennifer April 5, 2008 at 2:45 pm

Hi Kath,

Do you put sweetener in your yogurt/pumpkin combo?


7 Jennifer April 5, 2008 at 2:46 pm

I meant to add…my plain yogurt only has 4 grams of sugar per serving. What does yours have?


8 Beth April 5, 2008 at 3:13 pm

Kelly T,

how do you figure out how much protein you need?


9 hk April 5, 2008 at 3:18 pm

I’m pretty sure you should be aiming for .8g of protein for every kg of body weight.

*Divide your weight (lbs) by 2.2 (kg) and then multiply that number by .8

for example (weight of 112lb)
112/2.2= 50.9–>50.9*.8= 40.7 (aim for about 40g of protein a day)


10 Ally April 5, 2008 at 3:27 pm

I love hearing all this protein talk. As a vegan, I am constantly asked ‘What about protein??’ I eat enough protein but it’s hard to explain to people that they are actually overeating protein.

Oh and Kath, the inside of that tortilla looks great! I think I could live off of avocados!


11 Nick April 5, 2008 at 3:37 pm

Nice and healthy wrap, looks real fresh and tasty. Not bad for leftovers & cleaning out the fridge!

The Peanut Butter Boy


12 Molly April 5, 2008 at 3:48 pm

Hi all,

Question: do I need to read The Omnivore’s Dilemma before I can read In Defense of Food? I really want to order it for an upcoming vacation but I just saw that its a sequel…



13 Molly April 5, 2008 at 3:51 pm

Also- Kath- thank you for posting fat stats. I am always curious about that.


14 caitlin (in FL) April 5, 2008 at 4:16 pm

the omivores dilemma is about the ethical and moral implications our eating has on society, and in defense of food is more about what individual people should be consuming. you dont have to read omnivore to “get” in defense…. OMG molly get excited, in defense the. best. book. ever.


15 melissa-little runner April 5, 2008 at 4:34 pm

Your sandwiches (or wrap/paninis) always look amazing! You have a gift :)


16 Jennifer April 5, 2008 at 5:22 pm

Kelly T-

Lots of protein does not automatically ‘turn’ to fat. Any macronutrient (carb, fat, or protein) that is consumed in excess (more calories than the body needs) will be stored and converted into fat.


17 Karen April 5, 2008 at 5:27 pm

Kath, I really like your note of, “it’s a big waste of an ingredient if you can’t taste it”. True! Why add the cheese (and it’s extra calories) if it doesn’t add to the overall taste/texture? Great point.


18 KatieMoo April 5, 2008 at 5:34 pm

Yeah, continuing on that thought, I’ve always been taught that extra protein is converted into glucose and that (as stated above) MAY be stored as fat, but only if your calories are in excess of what your body needs


19 Ana April 5, 2008 at 5:36 pm

Here’s a really good source about the consumption of protein in diets (including how to calculate how much you need, what happens when you go over, and great ways for vegetarians/vegans to get all they need!).

As always, everything in moderation!


20 Betsy April 5, 2008 at 5:53 pm

i always rip my tortillas too-it’s a serious problem!!!

i am by far a carb person over protein. i just dont’ keep full on protein like everyone says you’re supposed to.

oh-and I didn’t get to comment this morning but you’ve really topped yourself with those pancake tacos!!! seriously-breakfast cookbook. please do it!


21 Nancy April 5, 2008 at 5:58 pm

I just found your site through another favorite of mine. I look forward to reading this tonight and going forward. I do like to see that you have my taste in silverware and dishes.. .Crate and Barrel and CB2 rock!


22 Michelle April 5, 2008 at 6:07 pm

Two things…First I can’t make the cookout on Saturday because we are going a bach party downtown for a friend :( Next, do you like being a member of the Y? I was thinking about signing my husband and I up for it since you can use all of them and there are so many around the area and by my work. The price seems very reasonable, and I like that they offer so many different classes and things! Let me know next time ya’ll get together and hopefully I can make it :)


23 Patty April 5, 2008 at 6:59 pm

Kath – I made your pumpkin bread yesterday, and it turned out great! My husband and I both really like it! Thank you so much for posting your healthy recipes – they are very appreciated!

I am looking forward to making the cottage cheese pancakes soon as well – thanks also to PBB!


24 Justy2003 April 5, 2008 at 7:55 pm

I just put my pumpkin bread (your/Veggie girl’s recipe) in the oven and I cannot wait for it to come out! I liked the bowl and it tasted really good :) Oh, and I added mini chocolate chips…YUM! Only 32 minutes left!!!


25 Justy2003 April 5, 2008 at 7:56 pm

Oops…I meant that I LICKED the bowl…guess I got a little too excited :)


26 Kelly T April 5, 2008 at 8:46 pm

jennifer- thats what i said, if you eat too much, the leftover turns to fat. turns, converts, they mean the same thing.

Beth- If you take your body weight and divide it by 2.2 , thats your weight in kilograms. Take that and multiply it by .8 and thats how many gram you need. if you are very very active, then you can multiply it by 1.


27 Kelly T April 5, 2008 at 8:46 pm

Ha- hk i missed your comment, sorry to repeat.


28 Kath April 5, 2008 at 9:22 pm

Leah ,
No, I don’t worry about sodium unless I’m eating Chiniese and Mexican in one day. But on a normal basis I’m under 2,400 mg and since I don’t have high BP, it’s not a concern of mine.

For the root veggies, I would saute them until soft in a deep dish before adding the broth. Or roast them, which would be a better technique. Roast them at 400* for 40 minutes or so, then transfer to a pot, add broth, simmer for a few minutes and blend.

Jennifer ,
I don’t put sweetener in my pumpkin because I try to limit my sweeteners to tea/coffee to keep it to the bare min. I’ve learned to like plain pumpkin.

Michelle ,
Darn – so sorr you can’t make it!! We need to do lunch soon! Maybe Sat. the 19th?? I LOVE the Y here in Charlotte. We’re Harris members, but we’ve also been to Ballantyne, Ball. Village, Harris Express and Dowd and like all of them. The Y in Charlotte is pretty sophisticated with lots of classes and nice facilities. It has everything I need!



Leave a Comment

Previous post:

Next post: