I found the sunniest spot on campus to eat lunch! I can barely see the screen of my computer! I hope the lunch photos turned out OK. Unfortunately this table has no outlet and my laptop battery is on its last leg. I gotta type fast!
This lunch was A.mazing.
Mashed navy beans (1/4 cup) with a drizzle of EVOO on citabatta bread with cucumber, spinach and some dijon mustard. SO good!!
Cottage cheese with fresh pineapple, fiber cereal and a few sliced almonds. So sweet and delicious!
And a stalk of celery with 1/2 a tbsp of PB.
Sunshine Lunch –
This lunch was about 500 kcal, 12 grams fiber, and 31 grams protein.
Off to lab!!
Becky A. says
I was just wondering if you were going vegetarian on us? I’ve noticed a lot less meals based around meat, and I thought I would ask! Have a great day!
Hi There! This question is for anyone. Do you find that you feel physically better when you routinely eat healthier foods? I’ve often heard people say they just “feel better” when they eat well. Have any of you actually found this to be true? How much does our diet affect how we feel physically? I ask because I developed a problem with anxiety a few years ago. Along with it came headaches, low energy, digestive problems, etc. Could I be treating my symptoms with healthy foods instead of medicine? Thanks everyone!
You are great at getting so much protein. I am going to be working on this this week. I love how you do it without eating a ton of meat. haha 😉
I know that a lot of readers of this blog (and Kath) are Lara bar lovers (myself included), but I have to say, I just had a Bumble bar for the first time, and YUM…just wanted to share 🙂
I 100% feel better when I eat healthier foods – both mentally and physically.
Mentally, I know that I’m providing my body with the proper amount of nutrients that will keep my body healthy and from packing on the pounds. It gives me a great amount of assurance and confidence to know that I’m keeping my body in top condition.
Physically, I find I have more energy and can endure a lot more throughout the day. I never feel physically fit or have as much energy when I eat something loaded in unecessary calories.
I would definitely suggest incorporating healthy eating into your diet and seeing how you feel. I bet you’ll like the results! As you can see from this blog, there are tons of yummy and healthy eating options!
Have a happy Monday!
A Bumble Bar sounds fun and tasty! What flavor did you try?
mmm, pineapple! one of my favorites.
of course. healthy, whole foods are a nourishing and can make one feel better mentally and physically. it’s a no-brainer! just takes some self will power and convincing oneself to change and stick to that change!
I tried the chocolate crisp flavor…it was almost reminiscent of a chocolate rice krispy treat (but much healthier ;-))
I have changed my family’s whole diet. We eat mostly organic, always whole grains, lots of veggies & fruit. My 6 yr. old daughter also just a minute ago tried Naked’s Green Machine juice for the first time and loves it! I am so happy. My husband is the one that is hard to change!
You can heal yourself with a nourishing diet, or prevent future illness and disease. The thought of eating “unhealthy” or “crap” food makes me grossed out now. Eating healthy is a way of life and you will feel and look a million times better!
Kelly T says
i feel sooo much better when i eat healthy. of course there are days when i eat too much, or something that i normally wouldnt (like fast food) and i honestly feel terrible afterwards. not from guilt, because i know that one meal isnt going to make a huge difference in my health, but i feel sluggish and bloated and overly full, no matter how much i ate.
I just want to warn about protien. Most people exceed even the highest recommendation of protien each day. Protien is to repair your muscles and aid in synthesis of hormones and fluid transportation. When you consume more than your body needs, the extra amino acids are turned into fat. Just FYI.
Absolutely, eating a consistently healthy diet makes me feel much better, physically and mentally, than eating “junk.” I have struggled with mild depression and not-so-mild anxiety since my teenage years, and both (especially the anxiety) seem to be very much associated with my digestive system in general. Eating consistently (and I keep saying that word because it’s important!) healthy has helped tremendously with both of those issues. Staying physically active is important, too. I was on an antidepressant/antianxiety medication for a short time about 8 years ago but had a horrible experience. Since I’ve been working out regularly (over the past 5 years or so), I tell everyone that regular exercise has done things for me that no antidepressant could EVER do.
Kath – a question for you or anyone else who does cycle classes at the gym: do you ever get especially sore in your neck/upper back? I’ve been doing those classes a couple of times a week for several weeks now, and I just notice that my neck and the area between my shoulder blades feels so tight and sore. I try to really focus on keeping my weight on my legs and off my upper body, but I still feel the soreness.
Also, to add to the health eating discussion:My husband eats a fairly UNhealthy diet and gets very little exercise. He’s constantly tired and just feels blah a lot of the time. I think he eats fast food for lunch a lot because he’s pressed for time between meetings and calls at work. I eat pretty well and get a good amount of exercise and feel great just about all the time. I attribute the difference in how we feel to our diets. I’m trying hard to change his bad ways. 🙂 He likes the stuff I cook for him, but I think his lunches always throw everything off.
Kath, I need your help! Today for lunch I had a tomato soup, pita with cheese, orange. I was still hungry so I also added a cottage cheese, grapefruit and a few kashi crackers. I was/am still starving! What am I doing wrong? I know I didn’t have healthy fats, but I still had fat through cheese. The thought of eating a salad with every meal isn’t the most appealing (i get sick of them).
[from my question this morning…] no calorie count on honey? 🙁
Nicole – I can’t say this for an absolute fact, but I’m pretty sure honey is measured like sugar calorie-wise. So, 1 tsp. is 15 calories. Anyone feel free to correct me if I’m wrong.
pineapple and cottage cheese… one of my favorites!
oh- and Texas Caviar, who knew? I’ve heard of Cowboy Caviar.
Thanks for all the great answers to my question! I do eat pretty healthy, although, as Caitlin mentioned, being consistent is probably the key to seeing results. I have also heard that exercise can improve your mood/anxiety tremendously. Again, I think I have a problem with remaining consistent!!
Kath, I noticed you took cottage cheese for lunch today. I love to pack things like cottage cheese and yogurt for lunch, but I have a hard time keeping them cold. By the time I eat lunch they’re room temp. and I can’t stand them like that. Any tricks to keep them cool? (Anyone feel free to comment)
Nicole, I know that every honey Ive ever seen/had is 60 cals per Tbsp. Pretty high, but a little goes a long way.
NCCarter – I don’t know if I can tell you anything you don’t know from your instructor, but definitely try to make sure that your shoulders are completely relaxed when you’re spinning, not tense or scrunched up. I think the natural tendency is to push your shoulder blades together and keep your neck tense, which is probably what is making you sore. Also, keep your head up, and make sure you stretch properly after (do circles with your head/neck, and stretch out your upper and lower back). Hope that helps – I don’t get sore when I’m conscious of these things!
I think what NCCarter said is correct, but you could always check www.calorieking.com its a free website that allows you to put in any food and will give you calorie counts (as well as protein, fiber, etc) in any serving size imaginable. Check it out!
the husband says
I think feeling better when you eat healthier is mostly mental (for me). Sure, I might feel a little more energized, but it’s in such small degrees that it’s hard to tell if it’s attributable to another source. But the mental health is so worth it.
And regarding our semi-vegetarianism: it’s not really a conscious decision for us to eat so little meat. It’s more a result of trying to get a variety of protein. Americans are quite addicted to the thought of having a meat at every meal, when in reality we need waaaaay less protein than we eat (I don’t know any exact numbers here but everyone’s heard the perfect serving of meat is a deck of cards). And because lentils and other funny sounding legumes are tasty and good, why not switch it up?!
I’ve been taking spinning for a similar number of weeks, and I know some intructors don’t give you a lot of info. I have chronic neck issues, and the best instructions I’ve gotten for not getting a stiff neck while spinning are these:
Make sure your arms and shoulders are relaxed. Direct your eyes at the floor just in front of your bike, rather than looking all around. Finally, visualize tucking your shoulder blades into your back pockets. This helps your posture while spinning, which takes pressure off my neck.
Ashley H says
Steph- I feel amazing when I exercise and eat healthy. I really feel like I am glowing from the inside. I also feel alot healthier. I wish everyone could feel this way! (Kelly- I totally agree with you. I dont crave junk anymore because I know how it feels to be weighed down by it!)
Leslie-I know your question was directed towards Kath but I think your problem probably is that you let yourself get too hungry. if you have healthy snacks throughout the day then you wont be as hungry at meals and you will be able to eat the right portions.
Ashley H says
Kath (or anyone else):
I have noticed that you always try to fit all the food groups into your meals and I try to do the same. However, I am lactose intolerant and I was wondering what I should sub in my meals for dairy? (soy?) Thanks
Can anyone explain to me how Kath’s “Net” calories work? I’m not on maintenance right now – another five pounds to go – so what would I shoot for as NET? If calculators say I need to take in 1300 if I am sedentary (which I am not)…would I should for 1300 NET anyway, to aim to lose weight?
Argh – this confuses me… thanks!
Kath, I am so jealous of your beautiful weather!
Ahh, I envy the gorgeous weather conditions you’re having – snowstorms are invading the skies around here!! Your lunch looks and sounds absolutely MARVELOUS!!
Have fun at lab!! :0D
I love cottage cheese, pineapple, and almonds. Strangely, out of all the people I encountered, you’re the first I found that eats this. I’ve never added the bran but I will definitely have to try it.
Kristen's Raw says
I love that you’re working out!
Kath: I’ve been reading your blog every single day since last November, and I must say it’s one of the best things that has happened to me food-wise. You are such an amazing inspiration for me!
I’m from Buenos Aires, Argentina, and 22 years old. I’ve been battling eating disorders for 6 years now (anorexia and compulsive over eating), and it got worse after my father’s death last year.
I stumbled upon this site and day after day, it made me want to eat healthy, exercise, feel better. I am now following a delicious whole food diet and exercising.. an actually having fun doing so!
So I wanted to truly thank you for all the great ideas and inspiration. And if you ever come to visit Buenos Aires, please let me know!!
Another kelly says
Regarding healthy living and how it makes your body feel, I can definitely relate to this conversation. I’ve been eating healthy and working out for over a year now and lost about 20 pounds in the process. I definitely notice I feel better: more awake and rarely uncomfortably full. However, even with all these changes and making a conscious effort to get Omega 3’s, I’ve still suffered from anxiety disorder, a slight case of OCD, and depression. For me, behavioral therapy and anti-depressants have made a noticable different. This isn’t to downplay the benefits of living well, because this has definitely impacted my life, it’s just to say that other treatments CAN help and I think it’s okay to explore your options to figure out what is going to work for you as an individual. It’s definitely not one size fits all.
Allison K says
yumm..I just got back from the grocery store, and I am trying that navy bean spread tomorrow for lunch!
Kath, just wanted to add a note to my earlier comment- I drink plenty of water- so my hunger is not thirst.
In the morning I have this problem as well (I use instant oatmeal and then add milk, banana, pb, etc). I am thinking it is the instant, but have a hard time believing rolled oats is really that different. Once again, I appreciate any advice you can provide!
i know im not Kath but..
it looks to me like you didnt have very much protein at either of your meals. yes some in the peanut butter with the oatmeal and some in the cottage cheese. But you may be someone whith a body that is naturally more satisfied with more protein.
Does anyone have a favorite brand of cottage cheese that they can recommend? I tried Breakstone’s once – and ick, I couldn’t take more than a few bites! Thanks!
Happy Monday evening!
Paging the Husband!
Any tips on separating these darn frozen salmon burgers from TJ’s? In an earlier blog I believe Kath said this duty falls to you, and that you whack them on the counter somehow….can you elaborate? I’m tempted to jam a knife in there and I know that’s not a good solution…
Pinklily…I absolute hate Breakstones, the texture is kind of grainy, which is All wrong. I go with hood low fat, it is the creamiest and easiest consistency to get used to, and tastes good with everything or by itself. Give it a try..I think its the best
the husband says
Haha, you better believe you won’t want to stick a knife in there (maybe a butter knife). Since they have paper between them, they’re only frozen together at the edges, so you just need to whack ’em against the counter as a whole. I just grab the whole thing with my hand and bang it down on the edges. With a couple tries at least one of them should dislodge.
Thanks, Annie! It’s so nice to see I’m not the only one who doesn’t like Breakstones. Everyone at my last job thought it was the best thing. I’m going to pick-up some hoof low fat the next time I’m at the market. Thanks again!
haha I’m a counter-whacker too.
How do you cook them? Do you season them before cooking? I tried pan-frying them (in a dry skillet) and baking them, and both times they came out pretty dry and tough, and I don’t think I overcooked them… but they were still palatable with some dijon and jarlsberg lite.
Haha, that’s funny, I LOVE breakstone! what didn’t you like about compared to others? I get the 2%.
did the navy bean spread make the bread soggy or did you assemble the sandwich right before eating it? Did you toast the ciabatta? I am not even a huge fan of beans but that sandwich looks sooo good!
Also, did you add the pineapple to the cottage cheese when you packed your lunch last night? I LOVE fresh pineapple and cc but I’ve heard that the enzymes in the pineapple will digest the proteins in the cc if you add it too far in advance…
Everyone– AWESOME snack size bar I tried today: Organic Food Bar Kids OohMega Cherry Pie! 135kcal/4g pro/3g fiber/7g fat. Ingredients: Organic Cashew Butter, Organic Dates, Organic Agave Nectar, Organic Bio Sprouts, Flax, Organic Cherries, Organic Oats, Rice Protein, And Lots Of Love! Almost LaraBar-like but it was the perfect size for a pre-workout snack. It didn’t weigh me down, and it kept me going for over an hour and a half at the gym, AND an unplanned run on the xc trails afterwards!
Pinklilly– my favorite brand of cottage cheese is Friendship. It is a little drier and less “milky” than Breakstone’s, and it comes in a lot of different varieties/textures. I like the 1% No Salt Added, 1% whipped, and 2% pot style (large curd). The No Salt Added is really good mixed in with a nonfat flavored yogurt for extra protein (45kcal/8g pro/.5g fat for 1/4c) and mixed with salsa for a dip!
Leslie– I know your q was directed at pinklilly but I think the Breakstone’s is weird, texturally. I thought it was ok strained– not as milky and loose.
Nicole– I think all/most honeys are 60kcal/21g. I don’t think the type of flower matters. 🙂
Definitely not going vegetarian – we just had chicken on Saturday! I don’t eat a lot of red meat though because I just don’t feel good when I eat it and it doesn’t satisfy any internal cravings (like oats, beans and butternut squash do!). And I try to plan at least 2 meat-free meals during the week – to keep up good balance. While I eat and like meat, I consider it as a side dish to my diet rather than a centerpiece by surrounding it with vegetables and whole grains. We make every effort to eat either organic or at least all-natural, antibiotic free meat whenever we can too.
Re. feeling better when eating healthy. I think the biggest differences comes when I have been eating healthy and then I don’t for whatever reason one day – I feel HORRIBLE. I always wonder if that’s how I used to feel all the time or if my body just isn’t used to lots of sugar/sodium/fat, but I always wish I had stuck to healthier foods. For example, at Christmas we went to the husband’s grandmothers and I had a GIANT piece of pineapple cake following a huge Xmas dinner plus like 5 bourbon balls, a few cookies, brownies – I just ate whatever I liked. I did not have any alcohol, but I felt SO hung over in the morning. And I looked horrible too. So I think you notice it more when you fall off the healthy food wagon than when you first climb on.
The protein is totally unintentional. Like Kelly said, Americans get more than enough protein so it’s not something I am trying to hit a goal for. My ultimate goal is a balance of the food groups at each meal. So protein and fiber are just a result of that. But I have noticed that the beans and Saturday’s chicken have contributed a lot. And I do find it pretty satisfying.
I haven’t noticed any shoulder pain, but I can certainly see how you would if you kept your arms locked. Try to relax them onto the handle bars like bent angles. Keep them as soft as possible. Never use them to “sit up” but use your core instead. You also might want to just ask the instructor to watch you and see if you’re doing anything out of the ordinary during class.
I’m not really sure why you were so hungry at lunch – I’d need to know what you had for breakfast, what you had the day before, what your activity level was like all day – to be able to form an opinion. Since I’m not an R.D. yet, it would also just be my opinion. My best guess would be you went into lunch too hungry to begin with because you didn’t eat enough breakfast, but it’s just so hard to tell what factors were influencing your hunger from one meal’s list of foods.
http://www.calorieking.com and http://www.calorie-count.com both have honey in their databases.
I have cold-sensitive teeth, so I prefer my yogurt and cottage cheese near room temp. My best suggestion would be an ice pack – they work pretty well.
In a nutshell:
NET calories = Calories to maintain – 300-500, depending on how much you have to lose. NET should never be lower than 1200. Calories to maintain should take into account daily activity like a job that demands you to be on your feet, but not formal exercise.
Gross Calories per day = NET + Exercise calories burned
Caloriesperhour.com has some good calculators to help figure out calories to maintain.
Thank you for the wonderful feedback! Best of luck to you in your efforts to eat real food 🙂
I love 2% Breakstones so I’m not much help!! I really liked the Hood Whipped CC, so maybe that brand is also good. I tried Wal-Mart brand 2% once and thought it was beyond horrible. Harris Teeter only has 2 kinds, so I’m pretty limited to Breakstones.
DO NOT wedge a knife into those patties!! Remember my finger accident from October! (Do a search in the search box for “ER and fainting” if you’re curious!). I find that letting the salmon thaw for a few minutes releases them quite well. We usually bake ours, turning once, and top them with dill. Bleu cheese makes a WONDERFUL topping!! And do be sure to not over cook them – take ’em out 2 minutes before you think they’re done because they’ll continue to cook once out of the oven.
Re. Bean Sandwich. It was not soggy at all – the beans are pretty dry. I didn’t toast it because I was at school, but our bread is pretty moist. I brought the pineapple and cereal separate and mixed them with a single serving cottage cheese there, but I think they’d be fine premixed as long as you add the cereal last minute.
I don’t know if you could do this with navy beans, but at Trader Joes they sell this awesome ‘White Bean Hummus’ made from cannelini beans…truly phenomenal! I wonder if navy beans would work well as a hummus..?