Sunny Walk

March 16, 2008

I feel loads better after a nice hour-long brisk walk with the husband. My parents stayed in bed! (Well, my dad went walking an hour later – he’s a HUGE walker and walks with magazines like me! Maybe me like him…)

Anyways, it’s the most beautiful morning – I snapped another photo of our back yard –


After my walk and a shower, I finally got an appetite for some breakfast. We’re due for lunch at noon, so I didn’t want to eat too much. I decided on an almond butter and banana sandwich on a potato bun


I could pick which photo I liked more so here’s another!


With coffee and a vitamin


Off to lunch with my parents at my mother in law’s condo. My sis and her BF are meeting us there too, so it’s going to be quite a crowd!

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{ 37 comments… read them below or add one }

1 Kate(the teenager) March 16, 2008 at 10:46 am

Hey Kath,
I just went for an hour run and also feel so fresh and rejuvenated. It’s amazing what a little exercise can do for your well being!! I just LOVE it!!!


2 Laura March 16, 2008 at 11:10 am

Agreed, exercise is honestly the best if you are feeling a little hungover or just otherwise sluggish. It can be hard to get moving, but I find if I can get myself through the first ten minutes, I usually stick it through the whole 45min.-hour and feel worlds better! I had some greasy fried food last night while playing trivia out with the boys and definitely felt it this morning. 45 minutes of TaeBo knocked it out!


3 Ally March 16, 2008 at 11:46 am

Very pretty pictures!

It is beautiful out in NC today, so beautiful that i’m ‘forcing’ myself to take a study break and run in the sun. I’m really looking forward to it.

I should be studying… have a nice day Kath!


4 kay March 16, 2008 at 12:11 pm

Thank you Kath!! When I saw one the photos, I remembered I had forgotten to take my vitamin!!! I notice you take them at dinner time sometimes, any particular reason?

I tried the Almond coconut KIND bar and it is awsome!!


5 Fit Yogini March 16, 2008 at 12:14 pm

when you say you walk with magazines, do you mean you actually read and walk at the same time? That would be a little dangerous on my road (lots of trucks) :)


6 Jen (the other teenager) March 16, 2008 at 12:20 pm

Hi Kath,

Eating with my mouth and not my stomach is something i’m really trying to get used to. I eat really healthfully, but i still want my food to be in the proper portions. My biggest problem is realizing when i’m full. While eating i ask myself “am i still hungry,” but sometimes i’m not sure when to stop or keep eating. What do you think “full” and “ready to stop eating” actually feels like?


7 Kelly T March 16, 2008 at 12:32 pm

i was thinking the same thing about the magazines. i do that at home though, instead of sitting and reading the magazine I just pace as i read it. Helps me get a lot of my steps in for the day.

Enjoy your weather!


8 erika March 16, 2008 at 12:33 pm

I just thought I’d throw this in since I remember there were lots of comments about AM workouts, and getting up early.

You have so many good tips – putting the clock on the other side of the room pretty much saved me first semester!

I wanted to add that I just bought a clock with the “nature sounds” option.. and now I wake up to birds chirping. It sounds like something so little, but it hearing that first thing in the morning vs. hearing an annoying ringer on my cell phone makes a HUGE difference in my mood to start off the day!! So – nature sounds – higly recommended =>

BTW, props on being able to read while your walking. I’ve never tried that but I think I’d probably trip. I’m super paranoid about foot placement/injures taking me out of my racing season! Yesterday there was a girl KNITTING while she was walking on the TM – I was impressed!


9 Laurel March 16, 2008 at 12:37 pm

Does anyone know which brand of vitamin Kath showed in the pictures? Can anyone recommend a good vitamin?

I love Kath’s blog and read it every day. I’m also interested in a weight loss blog–can anyone suggest any?

Thanks, and enjoy the day, everyone!


10 Betsy March 16, 2008 at 12:54 pm

your pics always look fab!

i am totally addicted to almond butter, by the way. whole foods brand chunky is true bliss.

and your meal last night looked totally worth it. those desserts were amazing looking. sweets at events like that are totally my weakness. i need to find a way to get over that! one day…


11 Kathryn March 16, 2008 at 1:33 pm

Does anyone have any good recipes or “how to’s” for iced tea? I just bought a box of green tea with the intention of making my own iced tea, but I need some good suggestions! We usually buy pre-made diet green tea, but I’d like to cut out the fake sweeteners as much as possible. Thanks!


12 sarah March 16, 2008 at 1:34 pm

i too am amazed if you read & walk outside! i would totally run into things. although i have mastered the magainzes-while-running-on-the-treadmill, and even that tends to impress people. i don’t know how anyone could do a treadmill workout WITHOUT reading or watching tv, though!


13 NCCarter March 16, 2008 at 1:58 pm

Hey Kath – I was at Trader Joe’s today and noticed their almond butter is only $4.99. I still have 1/2 jar of the Teeter brand, so I didn’t buy it. Have you tried the TJ brand? Just wondered if it’s as good as HT. For $3/jar less, I’m definitely planning to try it.


14 kim March 16, 2008 at 2:27 pm

Kathryn: I do sunbrewed iced teas. I’ve taken multiple teas and blended them together. I’m fond of fruit tea combos which are naturally sweet. Love green tea! Here are instructions I found. Fill a container with 4 cups of cold water, preferably filtered. Place 6 bags or 6 teaspoons of tea and cover or cap lightly. Place in direct sunlight for 2 to 4 hours (depending on desired strength). Remove bags or strain and serve over ice.


15 LolaFunk March 16, 2008 at 2:27 pm

To anyone and everyone-

When youre eating, and you realize youre full, do you ever just keep eating? In your head you’re like ‘im full and i know it’ but you just keep eating…?


16 VeggieGirl March 16, 2008 at 2:30 pm

I always feel better after a nice, long walk in the sun. Haha, I too walk with magazines! :0)

Have fun at lunch!!


17 lauren23 March 16, 2008 at 2:48 pm

Hi Kath,
Your dinner last night looks amazing-your soo inspiring how you can enjoy food and get right back on board the next day… it would have been a shame not to enjoy those awesome looking desserts.
Anyways-wondering if you ever tried oat bran? I am usually an oatmeal or fage and fruit girl in the AM-but have recently gotten addicted to oat bran with apple-sooo good.
Also-nutritionally its more impressive than oatmeal with fewer calories, and more fiber and protein!!
My favorite way to have it is basically the same as your apple pie oats-but with 1/4 cup dry oatbran instead! Yum!!


18 Kath March 16, 2008 at 2:58 pm

I try to take my vitamins at dinner because I’ve read that caffeine interferes with iron absorption (coffee…) Since it doesn’t matter to me which meal I take it, I just switched to dinner. But sometimes I just have it with breakfast so I don’t forget later. Just depends!

Fit Yogini ,
Yup, I walk and read. Peripheral vision is a great tool our eyes invented!! I just look up every few steps. It helps to walk on a side walk or open neighborhood road. I do get swiped in the head sometimes with tree branches, but otherwise I just listen for cars and look up a lot. I don’t think I could read a novel, but the style of magazines (and my flashcards) are very walker-friendly.

Jen (the other teenager),
I really think the whole “wait 20 minutes” thing is a must to know if you have had enough to eat to no longer feel hungry at all. Often I still feel hungry right after eating but I know I’ve had enough based on calories, food group balance, and volume and sure enough, 20 minutes later I’m no longer hungry. But I have also noticed that the hungrier I go into a meal, the longer it takes for hunger to go away.

Glad the tips helped you get up! I also switched my alarm clock signal and have been much happier since :)

One a Day Womens, but it’s Harris Teeter store brand. I’ve read a few reviews that One A Day is one of the best out there (also Centrum).

NCCarter ,
Good to know about the cheap almond butter!! I have not tried TJ’s brand, but I did try their PB and did NOT like it as much as Harris Teeter’s. I’ll have to give the AB a try though. Thanks for sharing.

LolaFunk ,
Last night I was stuffed and kept eating….. big mistake!



19 Anou March 16, 2008 at 2:58 pm

I actually live downtown too, near Guy metro ! I do most of my grocery shopping at the IGA in the Alexis Nihon mall(near dawson college and atwater metro).They have some ezekiel, amys,kashi and natures path products there.
I should definitely check out the asian store you are talking about then, because I am having a bit of trouble finding good produce, and I dont own a car so I go everywhere by foot or by metro.
I did find some hempmilk today actually at the natural food store downstairs in the same mall (ALexis Nihon) but it was called hempbliss not the living harvest one. I am a bit skeptical to taste it, it also has more calories and sugar than the living harvest one. Something like 150-170 cals per cup and not that much protein, and i need protein in my oatmeal !
As for the greek yogourt, i havent even found one brand that would be similar to fage. I think greek yogourt is supposed to have more protein because its made from goats milk but i didnt have any luck finding something even close, all the so called greek yogourt i saw had pretty much the same stats and texture as normal plain yogourt. Fage is supposed to be really thicker and creamy and looks so good !
Anyways I am all exited with my long post lol, I love finding new products or restaurants to try and when i read these blogs, I just want to try everything!
By the way, do you go to the gym? I go to La Vie en Forme, at Place-Des-Arts metro, its really cheap like 100 $ for a year, and even if its not all high tech it does the job for me. Just wondering since your so close !


20 the husband March 16, 2008 at 3:03 pm


Here’s a quick tea method if you don’t have time for the sunbrewed (which sounds awesome, by the way!) You’ll need to check the size of your pitchers, but mine are .5 gallon, so keep that in mind for the proportions.

I take a small pot and bring about 2C water to a light boil. Remove from heat and throw in 4 teabags. Let sit for about 15-20 minutes. Remove the bags, and put .25C splenda in. Let dissolve, then dump in a bunch of ice cubes. Stir until the water is cooler. Pour into a .5gal pitcher and then top off with water and ice to cool. Blending different flavors is great, like Kim mentioned.

If your pitchers aren’t made of glass, you can wait to add the ice to the pitcher.


21 Kath March 16, 2008 at 3:15 pm

lauren23 ,
I do like oat bran but we’re all out! I prefer rolled oats though for their larger size and creamier texture. Click on oatbran in my Tag Cloud on the sidebar to see when I had it a few times.



22 anna March 16, 2008 at 3:16 pm

I just thought I should share this. I was at a spa this last weekend, and went to a metabolism workshop lead by an RD, and we were talking about multivitamins. She asked, “No one here takes centrum, do they?” to which a few people slowly raised their hands. She shook her head, and told us that Centrum has the best marketing team ever, and they are the number one vitamin, but that taking Centrum is roughly equivalent to tkaing a sugar pill. She said that on a scale of 1-100, Centrum would be hitting about a 5, when you want your vitamins to be at least at a 90 or 95. She recommended two specific brands, Usana and Douglas Labs, both of which you can order online. Just thought it was interesting…I, too, was a centrum person for a while, but certainly no more after hearing that!


23 grace March 16, 2008 at 3:37 pm

I can’t have Centrum or the One a days, because they make me extremely sick even when I take them with food. I bought the 365 brand women’s multi and it doesn’t make me sick at all. I asked a woman who worked at Whole Foods, who was trained in helping a person pick out a multi vitamins. (She wasn’t biased to the 365 brand; I just didn’t want to spend a ton of money). She also gave me some tips on what vegetables to eat for my specific needs.


24 Laura March 16, 2008 at 3:40 pm


I love the TJ’s almond butter. It was $5.99 and I was pretty psyched when they lowered the price a buck. I’ve never had HT’s to compare it to, but I’d recommend it.


25 counselorisin March 16, 2008 at 4:32 pm

hey kath. if anyone has career/education issue questions. I started a rough blog. is this ok to plug? hope that’s not shameless self-promotion.

i like the quick tea recipe! :)


26 linds March 16, 2008 at 4:53 pm

I love that IGA! I haven’t been there in forever though because the sidewalks here have been so treacherous lol. I don’t own a car either, so I hear you on walking everywhere. I bring my backpack with me on walks cause every time I pass a grocery store I usually go in and if I find something new I usually buy it. I know exactly what store you are talking about with the hempbliss there, I bought some tea there once. Hmm, I hope it tastes good!! I have never seen anything similar to Fage here, I got to try some when I was visiting a friend in Scotland (seriously, Canada is the only Fage-less country) and it was amazing!!! I go to the McGill gym right now, but woah that is a really good deal. The Asian place I buy produce at is on Parc, so it’s really close to the Place des Arts metro! It’s in the la cite mall and is called ‘Eden’, its not very big and it is kinda expensive but they have all kinds of exciting Asian food products and definitely the best produce I’ve been able to find in Montreal.


27 linds March 16, 2008 at 4:55 pm

OOh forgot to ask- Anou, do you ever go to the Atwater market or jean talon? I haven’t been yet but I bet they are great in the Spring and Summer!


28 Kiala March 16, 2008 at 5:08 pm

I take the 365 brand of vitamin too. I also cut mine in half so that it doesn’t upset my tummy too much.

I’m very sensitive you see.


29 Anou March 16, 2008 at 5:42 pm


I have never been to Atwater or Jean-Talon market but I definitely cant wait to go in spring and in summer ! I actually just started to realise the importance of eating as locally and seasonally as possible when it comes to produce. I am kinda freaked out because i eat so much strawberries and apparently they are one of the fruits that have the most pesticide residue. And it sucks that most of the time its winter here so its kinda hard eating local fruits and vegetables! And I have to have blueberries in my oatmeal ! I cant wait for spring though and i will definitely take advantage of it to get more outdoor exercise too, now that i am in the habit of working out early…


30 Ashley H March 16, 2008 at 6:15 pm

Hi everyone… I volunteered to bring some kind of vegetable side dish to my grandparents’ house on easter. Does anyone have any suggestions on great vegetables side dishes? Thanks!


31 Ashley H March 16, 2008 at 6:15 pm

Hi everyone… I volunteered to bring some kind of vegetable side dish to my grandparents’ house on easter. Does anyone have any suggestions on great vegetables side dishes? Thanks!


32 Kathryn March 16, 2008 at 6:24 pm

Thanks for the iced tea tips kim and the husband!


33 Annalise March 16, 2008 at 6:37 pm

Hi…..Kath you are amazing. You are so generous of time and spirit to provide the service, and it is a service (this blog), that you do.

Question for thought: I read a comment by a binge eater on here the other day, and I have sort of struggled with the same. I went through a phase in college where I used recreational drugs like ecstasy with some regularity, and I am just curious if anyone suspects a link between drug use and the satiety centers in your brain being off later in life? I had never binged before I took drugs. Could be nothing at all, but just wanted to hear if anyone had any thoughts.


34 Emma March 16, 2008 at 7:42 pm

Kath, just wanted to tell you I tried your Tuna Salad today (minus the celery, since I didn’t have any) and it was delicious! Ever since I was little, I’ve only had tuna with some mayo, but thanks for introducing a new healthier twist!!


35 Kath March 16, 2008 at 8:22 pm

Annalise ,
Thanks for your nice comments on the blog!! Unfortunately I have no idea about any connection between drugs and binge eating. That would be a very interesting line of research and I am curious to know if anyone else knows of any studies?

So glad you liked the tuna!! I saw your blog post about it :)



36 Romina March 16, 2008 at 9:44 pm

That sounds like a wonderful way to start your Sunday. =) And it’s fantastic your husband went with you, definitely great quality time.


37 kristin point March 17, 2008 at 6:57 am

annalise- i think there are studies about drugs and eating but they go more in the route of linking these “impulsive bahaviors” rather then their satiety. I’m interested too so i tried to find articles about these topics on psychinfo (i’m a psych major). i only came up with one study called “High-risk binge eating and drug use among secondary and university students on measures of empathy, intimacy, body image, alexithymia, depression and family environment” by Mclaughlin, Kenneth Patrick, U California, Los Angeles, US. I know it’s legnthly and technical but it is anteresting…

I don’t think you’ll be able to get the article since I had to sign in to get to it but I’ll include some highlights from the abstract.

“This study investigated the proposed link between the psychological and emotional characteristics involved in high-risk drug use and high-risk binge eating. Through the use of questionnaire and telephone survey, university and secondary school students responded to questions about binge eating, drug use, empathy, intimacy, body image satisfaction, alexithymia (emotional-somatic awareness), and depression.

Positive relationships were found between empathy and binge eating, while inverse relationships were found between emotional-somatic awareness, being involved in a romantic relationship, and binge eating among university females. The strongest predictor of binge eating among university females was romantic satisfaction followed by empathy, frequency of dieting, depression, and upper body dissatisfaction.

A history of psychological treatment was more frequently reported among high-risk binge eating females. Binge eating among secondary school females was predicted by parental education, use of cannabis, family expressiveness, body mass index, and body satisfaction. High-risk binge eating among secondary school females was positively associated with lower levels of body satisfaction, empathy, and positive perceptions of family achievement.


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