Just another day here on the KERF terf. Workout, oatmeal, blogging, class.
Pre-Workout Snack
Mini oatmeal pancakes. As much as I like these, I think I’m going to go back to Ezekiel toast because I’m already worried about what I’m going to eat when I’m out of these and I have two left! Plus I think I need a higher fiber bread for my lunches to hold me between classes. Although the husband’s breads are super tasty they are mostly refined flour and aren’t as filling as the sprouted breads. So I’m going to have both on hand next week!
Workout
30 minutes Stair climbing with my new SELF magazine, 12 minutes light ET and 5 of abs and stretching. 426 kcal burned.
Hippie Breakfast
= trail mix + PB + flax + banana (half a small) + soy milk + oats.
Look at those chocolates!
Hot raspberry tea –
All for about 460 kcal + 100 for pancake and jam = 560.
Casting a Bigger NET
As many of you know I keep a food diary to keep an eye on what I’m eating. I heartily believe (and tons of research supports) that food diaries are extremely helpful to increase awareness and accountability of food intake. I keep mine not only to keep a check on eating too much but also to make sure I’m eating enough.
I use NET calories to make things simple (see FAQs) and have been eating a NET of 1226 for over a year now when I worked at a very sedentary desk job followed by a sedentary evening eating dinner, at my computer, reading, or relaxing.
Well, now that I’m back in school I’m finding myself on my feet a lot more. Over the past two weeks, I’ve walked at least 20 minutes per day – sometimes closer to an hour since I walk with a classmate on Tuesdays and Thursdays at the indoor track between our nutrition classes. I’ve been logging this activity in my food diary but I’m finding things would just be easier if I’d increase my NET to reflect this increase in activity. For now, I’m going with 1326 (you probably realize what my lucky number is!) and will still log any significant walking I do on top of that (mainly Tuesdays and Thursdays).
Just thought you all would be interested in the update.
Butternut Squash + Kale
I thought this recipe was worthy of its own page. It’s posted here with more specific instructions – let me know if you try it!
Apple, Butternut Squash + Kale Soup with Turkey
Today
I am studying from home until 10:30, driving to Winthrop for lunch, Intro to Dietetics class, walk with Christy, Cultural Foods class, drive home, and off to an early (5:00) dinner at my mother in law’s before the husband has his accounting class. Then more studying and bed!
VeggieGirl says
The Ezekiel bread is a great choice – it’s the only kind my family eats. Remember, you don’t have to give up the husband’s bread (who’d want to?! especially the focaccia!!) – just switch off every once in a while between his baked delicacies and the sprouted bread :0)
haha, I love how you call your trail mix oatmeal a “hippie breakfast” :0D
sounds like you’ll be busy today for sure – try not to study too hard!!
shan says
I’m planning on trying the butternut squash soup tonight:) I have some swiss chard at home, do you think that would work? I love to cook, but have never put either of these in soup. Thanks for the recipe!
LittleTresa says
Hi, I just started reading your blog. I was thinking maybe your husband can make some really healthy bread for you to have for breakfast or for a pre-workout snack. He could just add all kinds of nuts and seeds maybe some Oats & raisins. Yum! You could just have it with PB or if you have never had cashew butter it is sooooo good (and I don’t even care for cashews). But anyways he would probably have fun experimenting with it.
Have a great Day! : )
Kath says
Shan,
Chard would be fine but might not hold us as well as the thicker kale. But it’s a great addition!
K
Lee says
Kath or husband. Do you weigh pasta dry or cooked? I am guessing your husband eats more than you, so how does that work when you put it in the pot?- I am assuming you don’t use two different pots.
MoniMoni says
Hi Kath… just wondering how much oatmeal is in your bowl? It looks like about a cup but it’s hard to tell. Also, can you make a double batch one evening that is good for two days of breakfasts?
Thanks 🙂
Amy says
Ala,
I posted a question about snacks the other day and have a follow up for your answer:
I find the same thing as you- fruit sometimes makes me more hungry. Do you think though an apple and pb would work instead of bread? You sound similar to me, so I would love to hear any of your ideas.
the husband says
Lee,
We weight it dry, and for simplicity I usually eat the same amount as her.
If I ever eat more, then we weigh it beforehand to get the calories, but when putting it in bowls we use the food scale to determine our portions.
the husband says
MoniMoni,
I’d estimate the cooked oatmeal before adding all the fun stuff was about 1 cup. It was 1/2C dried. And you could definitely cook a double batch and save some – probably up to a week or so.
Katie R says
Kath- just out of curiosity… what is the biggest difference (expected or unexpected) you’ve found since going from a full-time employee to a full-time student? I will be starting school in either the fall 2008 or spring 2009 and I have been working full-time for a year now… What has it had the biggest impact on… money, socializing, your schedule? Do you have any suggestions for how to prepare before becoming a student once again? Thanks!
Erica says
Kath, I posted this the other night, but you get SO many questions I think you didn’t see it.
My question is I have been unable to find finely shredded low fat cheese- I really want to. Do you have a brand thats finely/fancy shredded and low fat?
casey says
does the husband use a food diary?
Lee says
Thanks husband that was fast! How do you weigh on the food scale after cooking the pasta though? I tried and it was so off from the water weight.
Lastly (and sorry for alot of questions, I am new to food scales) but do you weigh bananas with or without the skin? I always thought bananas were so high calorie but when I weighed mine I got alot of banana for 2 ounces. I kinda think I am doing something wrong. How many calories per ounce are bananas about?
arimcg says
Erica, kraft makes finely shredded part skim mozzarella…not sure if that’s what kind you’re looking for.
Cassie says
Kath, are you worried what you are going to eat when you are out of the pancakes because making the pancakes takes so long? Sorry, i didn’t understand your first comment.
Cara says
Do you use an actual paper food diary? An online one?
the husband says
Casey,
No I don’t log my food, but that’s mostly because I eat just about the same thing as Kath, with unmeasured bigger portions.
Lee,
For calculating the calories in pasta, we use the dry measurement. We only measure the cooked to determine portions. Let’s say I was going to have 2 portions of pasta and Kath was going to have 1. Well we’d weigh the dry pasta, compute the calories and she’d log her 1 portion. Then when it’s finished cooking, we’d weigh the total amount of pasta. Let’s say it came to 6ounces. Well I would take 2 out of 3 portions (4oz) and she would take 1 portion (2oz). Because it’s so unpredictable how much water the pasta absorbs, it’s better to use the dry measurement to calculate the calories.
And weigh just the flesh of the banana. They’re about 25cals per ounce.
Cara,
Kath uses Calorieking.com to record and log calories. Look at the other pages of the blog to get more detailed answers.
Fig says
kath do you ever have days where you feel like you could eat the kitchen due to stress?
Also I usually have 2-3 Tbsp of pb a day-not for the benefits but more because I love it. I was wondering what you have because your a daily pb eater as well.
I also feel like Im in a rut lately eating the same things…I need more variety…so you may be hearing from me more often 🙂
Comrade GoGo says
I love online food diaries because I’m a huge geek and like all the numbers and graphs ;). Lately I’ve been confused, though, because they give me quite different “target calorie ranges” that supposedly do take into account my current weight and activity level: for instance, The Daily Plate is quite a bit more generous with my allotted daily calories than My Food Diary is. What a quandary! Bah.
I’m really interested in your pursuit of your RD license. I hope you’ll keep everyone posted on how your studies are going as the semester progresses.
Kath says
Katie,
All I have to say is I LOVE it! But the ironic thing is I’m actually busier than I was when working in terms of hours per week spent in class/studying. But it’s all “happy busy” stuff. I like putting my brain to work and crossing readings/assignments off a list, so this lifestyle makes me much happier. I even have been studying on the weekends and it doesn’t really bother me. I just love being my own boss again and doing this that I feel are important rather than what the client/boss thinks is important.
Financially, we’re cuting back a LOT, and that will probably be the biggest difference in your life and the hardest challenge.
Erica,
I’ve seen this and answered on another post:
Anon,
Harris Teeter store brand. No, it’s not low-fat because the husband bought it, but I generally do buy low-fat when I can.
Cassie,
Yeah, I feel like I just made that batch and I’m almost out – it’s seems like a lot of work to eat them EVERY day. So I might just cycle them in with bread that I buy at the store to make my life a little easier.
Cara,
If you’re asking me about my diary, you must be new!! I record my foods at CalorieKing.com which is a paid community. I think the CK food diary is the most user friendly out there. (See the FAQs for more info). It’s $55 per year, I believe, and worth every penny to me. There are other free ones that could be a good match for you, and a paper diary would work just fine if you’re journaling for accountability and not calorie counts (which would be hard to add up).
Fig,
The only time I feel like I could eat the kitchen is when I’ve been drinking. Another reason why I don’t “get drunk.” 🙂 I have 10 grams of PB at breakfast, which is 2/3 a tbsp and all I really need for the taste. Sometimes I have it in PB and J and have 1 tbsp, but I don’t really ever eat 2. Just because it’s so calorie dense I’d rather have PB AND something else!
Comrade,
I’m a geek with numbers too – that’s why I love the online ones!! The different diaries are going to vary in recommendation as much as every person’s opinion in the world. I’d use calculators (www.caloriesperhour.com) etc. and come up with your OWN numbers and customize the dairies.
Kath
Erica says
Thanks arimcg, but I prefer not to use Kraft. I like less processed brands.
Katie H says
For the husband:
I really want to start making my own breads, but I’m a little intimidated by it. I’m an avid cook but have very little experience baking. I have never even attempted to make homemade bread before. Do you have any tips or guidelines for the novice baker? Also, do you have any recipes that are good to start out with? Thanks so much!
Caitlin says
Erica – If you’re picky about brands I would recommend buying the brand you like in block form and grating it yourself with a metal grater.
jsmith51 says
Kath, This may be inappropriate, but can you look at Crisitin’s (eatlikeme) intake yesterday and reassure me that it is way too little for someone who is not trying to lose weight of, let’s say, your height to consume in a day – especially a day when she went to the gym. I should really stop reading her blog. Sometimes it makes me feel like I eat like a horse!
Ala says
Amy- I think an apple and PB or almond butter would be much better than simply having an apple alone (not much protein with just the apple alone, sugars and a bit of fibre….always makes me hungrier!). I would give it a try. I had an apple and almond butter last night and it held me over pretty well. 🙂
jsmith51 says
Maybe it would be more appropriate for you to tell me whether it would be enough food for YOU, so you do not have to judge what she eats for her.
Thanks!
the husband says
Katie,
I know nobody likes hearing this but the #1 tip I have for novice bakers is to weigh your ingredients. That way you can make the same recipe over and over, but if something goes wrong, you’ll know that at least one variable is accounted for. Food scales are wonderful!
Still, if you’re not ready to spring for one, then we gotta find a simple recipe to start with, and we have to find something with a high success rate so you’ll be proud of your accomplishments. Here’s a recipe from Jenna’s blog (www.eatliverun.com) that’s pretty easy:
Half-Whole-Wheat Rolls (aka Beginner’s Rolls)
Makes 8 rolls
1 cup milk
1 package yeast
1 1/4 cup whole wheat flour
1 1/4 cup white flour
1/2 tsp sea salt
1/4 tsp (pinch) sugar
1. Heat the milk so that it’s warmish-hot. Pour into a bowl and add the yeast, sugar and salt. Let the yeast dissolve for about five minutes.
2. Add the flours, saving 1/2 cup.
3. Form a smooth ball but do not knead. Set in a warm place and cover with a towel for 30 minutes.
4. After 30 minutes,add the remaining flour and knead the dough briefly (only a couple minutes—don’t overdo it!) and divide into 8 portions.
5. Roll each portion out to form a little ball and set all 8 on a greased baking pan.
6. Cover the baking pan with a towel and put in a warm spot for another 30 minutes. By this time the dough should have risen to double it’s original size.
7. Bake at 425 for about 10-15 minutes, until golden brown.
159 calories per roll
If you’re successful with this, I can give you some more recipes. I also recommend moving away from yeast packets and buying instant yeast, a.k.a. rapid rise yeast. The packets are more expensive, they have more dead yeast by weight, and you have to dissolve it in a warm liquid before you start using. The instant yeast can be put right into a recipe.
Ashley says
Hi Kath, I was wondering what you look for when creating a meal? (like protein, grains, dairy etc.)
the husband says
jsmith,
I’ll go ahead and tell you that Kath probably won’t answer that question because she doesn’t want to bring that whole debate over here. Just know that Kath nets about 1336 calories per day, consistently. Other people choose to eat big portions one day and smaller the next. We just choose to even things out.
jsmith51 says
Matt, I completely understand not wanting to step on a fellow blogger’s toes. If she doesn’t want to answer my original question, maybe she (or you) could guestimate her calories for yesterday.
Liz says
Jsmith51-if you are interested I’m sure you could just log her meals into an online calorie counter, that’d probibly give you an idea 🙂
Katie H says
For the husband:
Thanks so much! I don’t currently own a food scale, but I have decided to buy one. It would be helpful to have in so many areas of cooking.
Do you knead the dough by hand or do you use the dough hook on an electric mixer? I have a KitchenAid mixer with a dough hook, but I also like the idea of kneading by hand. Which do you recommend?
CPik321 says
What food scale (make and model) do you use?
Kath says
JSmith,
You’re right, I don’t feel comfortable discussing Cristin’s meals. My overall stance on forming opinions based on blogs that we have no idea all the other factors of her (or any blogger’s) life such as: activity level (or lack there of), what she ate the day before, what her stomach felt like that day, the true portions for anything, her metabolism and how fast her stomach empties, what time she got up and went to bed, what unphotographed snacks (although perhaps too insignificant to blog) she ate, fluid intake, etc. Without knowing all of these, it’s impossible for anyone – even another R.D. – to make assumptions about the amounts in the photos. I will say her lunch (except for the onions!) and dinner looked delicious and reminded me I want to make my own hummus again this week!
And Kanz, it’s 1326, not 36!!!!!
Ala and Amy,
Apple and PB sounds much better than just apple for balance. I’m a big believer in combining fruit with fat/protein for optimal satiety too.
Ashley,
Check the FAQ titled “Do you count protein, fat, fiber” for a response on my meal balance goals. Thanks!
CPik321 ,
Check the FAQs for more info on food scales and one I recommend 🙂
Kath
Maria says
I love the ‘aside’ to the husband about net calories. Made me grin. 🙂
Hippie breakfast looks great.
Comrade GoGo says
Thanks so much for the link, Kath!
AW says
jsmith51, i think you and i are in the same boat when it comes to the Eat Like Me blog. i find it really hard to relate to Cristin’s intake, and i’ve found myself disregarding what she eats and really only paying attention to the comments/questions section. it stinks, i know, but i’m glad i found kath and jenna’s blogs to give me a different perspective. in no way am i being judgmental of cristin’s choices, i just know that i would most likely wither away if i really Ate Like Her! 🙂
Beth says
Does everyone know today is National Peanut Butter Day? I think this might be my new favorite holiday…
🙂
I tried the oatmeal with PB this morning and it was great, but I found myself wanting your chocolate chips, Kath!
madiella says
Thanks for posting the butternut squash/turkey soup recipe, it looks delicious! I have a quick question: I’m a vegetarian, so I’d want to make the soup without the turkey. Do you think it would be as good, or did the turkey add some really important flavor and without it the soup would be too bland? Thanks!
Kath says
Beth,
Let’s all have a spoonful to celebrate!! All natural kind of course 🙂
madiella ,
It would definitely still be great without the turkey. You could add some navy beans for some more protein if you want – they would blend well with the other flavors.
Kath
Melissa says
Hi Kath,
I feel the need to say that I love you. I don’t know how you have the energy and passion to share your healthy lifestyle with all of us!
I was at the gym at 6:00am this morning, but I was there because I had way too much wine with dinner last night, and I could not sleep. So by 5:00am I was starving, I ate a huge bowl of cearal and headed to the gym.
My question is do you ever drink (semi-intentionally) a few extra glasses of wine with friends? I feel like dinners out and evenings at wine bars are a huge part of my life at 25. Do you and your husband go out to eat/drink with friends often? From your posts you eat out occasionally, I was wondering if you intentionally tried to eat most meals at home.
Thanks, sorry for the long post.
Lisa says
Melissa,
I can completely relate to the social gathering/drinking situation. As a single 26 yo I would probably be a social outcast/feel like a hermit if I didnt go out for dinners/drinks with my friends at least once or twice a week. If I know I’m going out, for example, a friend’s birthday party Saturday night at a nice restaurant then out for drinks after, I’ll try and budget some calories during the week by making all meals at home (which I prefer to do anyways) and avoiding alcohol. I’ve gotten to the point that I wont even drink hard alcohol anymore but instead enjoy white wine spritzers when out. I just couldnt take the the sugar-content related hang-overs/feeling like crap that is associated with hard-alcohol. AND, I found that I dont do the 3am pizza/french fry/shawarma binges anymore either! Trust me, if you are trying to loose weight seriously consider replacing the sugar-loaded mixed drinks with wine/wine spritzers. And you dont have to let your social life suffer either!
Melissa says
Thanks for the advice Lisa! I live in NYC, so people tend to go out rather than hang out in apartments, so I do eat out/go out 3 nights a week and a weekend brunch.
I will definitely have to remember the spritzer idea. Last night we shared bottles, so it would have been a little weird. Although, in the past I have ordered virgin vodka tonics (just club soda with lime, no caloric tonic or vodka). Sneaky sneaky.
I am looking forward to Kath’s response also.
cattledog1 says
AW and Jsmith– It’s so inappropriate that you are trying to get Kath to comment on another blogger’s food choices. It is not Kath’s (nor yours, for that matter) job to play food blogger police. If you have no use for that particular blog, don’t read it. Good for you, Kath, for refusing to comment.
jenna says
aaww my rolls were featured on kath’s blog! I feel so honored! Seriously, they are really easy to make and perfect for a beginner.. I would post the recipe to the really yummy soft ones I am making in class tomorrow but they have white flour and shortening in them (gasp!). These beginner’s rolls are much more healthy and easy! yay 🙂
the husband says
I have a Kitchenaid Artisan mixer (the one everybody has). It’s great! The only problem with making small home loaves of bread in it is that you occasionally have to turn it off and move the dough around so it’s not just swirling in the bottom.
Van says
I just read Fit from Within recommended from your blog and I totally have to second that recommendation. It has some great tips to avoid mindless overeating, but I love the fact that it takes health to a “spiritual/love yourself/love life” kind of way. By the way is that your own plate you take with you to lunch? That’s awesome:)!
Kath says
Melissa,
In all honesty, we don’t have that many friends 🙁 But of the friends we do have, we usually go to dinner instead of just a bar and I do usually have 1 glass of wine. The reason I don’t drink more is because I feel just horrible with more than 2 glasses – I can usually feel a hangover/dehydration start after 8 oz or so. I’m not sure if it’s my new lower weight or that I just dont’ drink as often as I used to (or both!) but sadly I’m a super lightweight. I do LOVE wine and beer (esp. wheat beers and anything “amber”) and and cosmopolitans and bourbon on the rocks, but I stick to 1 drink and have seltzer and diet tonic/lime before and after. I really love having club soda because no one knows you’re not really drinking! I would feel left out if I didn’t have a drink, but I equally enjoy a club soda and a vodka tonic. I also drink my wine reallllly sloooooooowly so it lasts a long time!! Beer is hard to drink slow 🙂 Sometimes I’ll have 2 drinks but only if I’m in a party atmosphere like a wedding or a long evening event. HTH!
Van,
Glad you liked FFW!
K
arimcg says
Erica, I don’t like processed either, but if you want finely shredded and low fat, it’s probably going to be processed. Even the stuff I’ve found at Trader Joe’s and Whole Foods is. You might want to shred your own – doesn’t take long!
jenna says
aww kath, too bad you live so far away! You and the husband have about a million blog friends now though! 🙂
ps- you must be the busiest blog writer known to man…..49 comments???!!! Thats insane! I dont know how you do it all….
Kath says
Jenna,
Neither do I. I think I am insane 😯
K