Food Log

Dusting off an Old Favorite

Posted on by keepingupwithkate91

Good afternoon. Happy Saturday. Hope you are staying warm.

Although I  enjoyed my Christmas and New Year’s with my family – it wasn’t without some not so fun times.  I’ve been sick since the Monday before Christmas.  I thought it was just a bad cold but it gradually got worse.  I finally went to the Doctor’s on Thursday (they squeezed me in – thank goodness) before the big storm.  I have a bacterial infection and I’m on the mend thanks to the zip pack I was given.  I’m actually getting some energy back. (Yeah!)

I’ve been laying low – getting rest, drinking lots of liquids and even eating soup.  I’ve missed working out (I’ve gotten a few walks in) and hope to get back on track on Monday.

Last weekend I dusted off a simple, favorite breakfast from my childhood.  Soft boiled eggs!  I did a couple of google searches on the timing – as although I like my eggs over easy – I like my soft boiled eggs really an in between version of hard / soft boiled eggs.

Here is my recipe:

  • 2 – 3 room temperature eggs
  • bring a pot of water on high to a slow boil
  • add the room temperature eggs to the water
  • set timer to 6 minutes (while eggs are cooking – toast you favorite bread or english muffins)
  • once timer goes off take pot off of the burner – add cool water
  • quickly peel eggs
  • chop up eggs in a bowl – salt and pepper to taste
  • Serve with buttered toast or english muffins

A picture from my breakfast this morning:

Soft boiled eggs (2) with English Muffins (Thomas' of course)

Soft boiled eggs (2) with English Muffins (Thomas’ of course)

Enjoy!

Experimenting with Protein Powder

Posted on by keepingupwithkate91

For the past few years, I’ve been using Prograde Protein Powder (Vanilla) for my pre workout snack.  I rarely use it as a meal repleacement.  Imagine my surprise and disappointment to find they are using soy lecithin – I try to steer clear of soy – so I now have two containers of this protein mix that are moved to th ‘back shelf’.  Part of my disapointment in finding this out has to to do with the fact that it tastes pretty good and really doesn’t have any other ‘crap or fillers’ in their protein mix.  I just sent them an email asking how much soy is truly in it, why and do they plan to remove (sent over the weekend and haven’t heard back yet).  This protein mix is gluten and GMO free – two important things to me.

Since my go to Protein powder is taking a backseat – now off to find some others to try.  I decided to try a plant-based protein mix to see if I could tolerate the taste and if it would help me with my workouts (in the past I’ve not been a fan of plant-based protein mixes).  The one that was recommended to me as being very good – both for my body and great tasting was Sun Warrior – Warrior Blend – Raw Protein – I opted for the chocolate.  This mix is gluten, soy and dairy free and non-GMO.  My standard pre workout shake is really easy – 4 ozs Trader Joe’s Unsweetened Almond Milk, 4 ozs of water and a scoop of protein mix – put all in a shaker bottle and mix it up.  Well to say I didn’t like it is an understatement – blah.  However, I found a fix – adding a tablespoon of Trader Joe’s Organic Peanut Butter – throwing it all in my vitamx and I’m able to drink it.   I’ve been given a sample of the vanilla to try and I will get around to it to see if that makes a difference (as I do believe sometimes the chocolate is what I’m having an issue with).  I feel pretty good during my workouts too.

Since I wasn’t satisfied with the plant-based protein, I really wanted to find an organic whey protein powder to see if I could find something that works for me.  You really have to do your research – the first one I found (and was planning to order) – the company was sued in a class action lawsuit becauce some of their labeling (aka marketing wasn’t true).  Here are the two I ended up buying since they both received very favorable reviews – both are organic, soy and gluten free – one is raw (meaning the whey isn’t cooked at high temperatures.)  Raw Orgnic Whey has 20 grams of protein and The Organic Whey only has 15 grams of protein.  These protein mixes require other ingredients though which is a bit of a let-down.

I started with the Raw Organic Whey with 4 tbsps of protein, 1 tbsp peanut butter, 2 tbsp raw cacao powder (mayan superfood), 4 ozs almond milk and 4 ozs of water – put it all in the vitamix – blend it all up – tasted it – wasn’t sweet enough so I added 5 drops of sweet leaf stevia.  It tasted pretty good and I had good energy with my workout (still a bit of blah – again I think it might be the cacao).

Nutritional Information (using 4 oz water and 4 oz unsweetened almond milk):

Prograde (vanilla) (I’ve only ever used 1 scoop – it calls for two) Protein Shake:  Total Calories:    87.5  Protein:  12.5g     Sugar:  .5.  If you use the 2 full scoops:  Total Calories:  152.5  Protein:  24.5g  Sugar:  1g.  Note:  Protein Powder Calories Only:  130 (2 scoops)

SunWarrior (Chocolate) Protein Shake:  Total Calories:  201.5   Protein:   20.5   Sugar:  1.4 g   Note:  Protein Powder Calories Only:  84 (1 scoop)

Organic Whey (with ingredients mentioned above) Protein Shake:  Total Calories:  275  Protein:  27.5g   Sugar:  2.5 (this probably could be a meal replacement with a salad) – you can cut about 30 calories by only using 1 TBSP of the Cacao.  This is high to me for a pre workout snack so I’m going to have to work at modifying – maybe use a vanilla stevia and remove the cacao and peanut butter.  Note:  Protein Powder Calories Only:  97.5 (5 TBSPs)

The Organic Whey (with same ingredients as Organic Whey) Protein Shake:  Total Calories:  259.5;  Protein:  20.5g;  Sugar:  1.5 g (this probably could be a meal replacement with a salad) – you can cut about 30 calories by only using 1 TBSP of the Cacao.  This is high to me for a pre workout snack so I’m going to have to work at modifying – maybe use a vanilla stevia and remove the cacao and peanut butter.  NOTE:  I haven’t tried this one yet.  Protein Powder Calorie only:  82 (4 TBSPs)

I hadn’t really done the calorie count on this pre workout shakes until this post – imagine my surprise how high the calories were on the organic whey shakes (one I’ve made; one I’ve not).  Like I mentioned – I need to look into stevia flavors to cut about 155 calories.

I think for my pre workout protein shake I will be sticking with the Sun Warrior protein since I’m not looking for a meal replacement (until I can perfect the organic whey to be lower in calories – I’m not giving up on it).  I will definately be using the organic whey when I need to make a protein shake for breakfast – Cinnamon Roll Smoothier – YUM!

And I’m not giving up on Prograde either – It is great for travel as I don’t need to have any additives – plus it is GMO free – which means even if it has soy – it is GMO free (I will make my final decision once I hear back from them).

Looks like I’ll have another post about protein powder / shakes very soon as I continue my experiments.

PS:  I do have to say I love the fact that with the Organic Whey protein powders – I know the name of all the ingredients – both ‘Organic Whey Protein – 80% concentrate’  And I’m in control of all the ingredients for those shakes so again that makes me happy!

Green Smoothie Recipe – #1

Posted on by keepingupwithkate91

I’m starting to experiment with Green Smoothies. I’m really curious to see how they have a positive impact on my energy level (and selfishly if there are any weight loss benefits). I think many of you know I’ve been seeing a nutritionist for almost a year. One of the things I have to focus on is getting more veggies in each meal. Sometimes I don’t do that great of a job doing getting my veggies.  I want to see if this makes a difference.  I’m don’t plan on using these as a meal replacement – more of a quick hit on getting my ‘greens’.

Yesterday, I was visiting my Aunt and Uncle.  The plan was for the 3 of us to go out for dinner.  We tried a steak place that didn’t seem to have their act together and we left before ever being seated.  And the next place we went to – we were seated relatively quickly, wait staff was great, I got my salad and then the wait started – and then we waited.  Somehow our order got lost – who knows.  The manager came over and apologized and told us the meal was on her – which was great – and then we waited some more.  Of course when the food finally came out – everything was cold except the plates and my sweet potato fries (which of course I had a few).  Needless to say we left (we did give our waitress a tip as this wasn’t her fault).  And we can go back for 3 free entrees.  The reason I told you this story is I left there and got home around 8 pm and I still need to eat dinner (and honestly I didn’t feel like cooking anything).  Perfect opportunity to make a Green Smoothie!

I grabbed this recipe off of Facebook from Amanda Hayes::Nutrition and Wellness Page (post dated March 14th).  I altered slightly for my preference though.  Her recipe calls for a banana and I skipped that since I haven’t been eating fruit.  Her recipe was for Peanut Butter and I opted for Almond Butter instead.

1 cup unsweetened almond milk (Trader Joe’s)
Few handfuls of torn up spinach
3-4 ice cubes
2 tablespoons raw cocoa powder (Navitas)
2 tablespoons flaxseed
1 tablespoon Almond Butter (Trader Joe’s)
1 teaspoon vanilla extract
1 tablet of Blackleaf Stevia (I would use 2 next time – would’ve preferred a little sweeter)
pinch of sea salt (I used Himalayan)
pinch of cinnamon (I used more than a pinch)

I enjoyed it although it was an interesting color of green – a Happy St. Patrick’s Day Smoothie!

Foods Included on the Clean Program…

Posted on by keepingupwithkate91

I thought I would share with you the foods that I can EAT on the Clean Program.  If it isn’t on this list I shouldn’t eat it.  And of course, I’ve found at least one thing I ate last week that I shouldn’t have…grilled tuna…rut roh.  The Clean Program has you eliminate foods in your diet to see if you have a reaction to them once you slowly add them back to your diet after the 21 days.

I thought it was important to focus on what I CAN eat vs. what I can’t!  Over the past two weeks, I’ve eaten more fruits and vegetables in awhile as well as getting more chickpeas in my diet.  I love hummus…an awesome snack (and on the included list); as for on my salads…not a favorite of mine.  I find I eat them last (scooped up with a spoon) (in my opinion…they have no taste).  I think this coming week, I’ll mix them with some other beans…maybe I’ll like them more.  A favorite of mine is considered a condiment (more like they didn’t know where to put it):  Raw Cocoa (a Mayan superfood) (I bought the Navitas brand at Wegman’s (it is in the protein powder aisle not the baking aisle of the organic section).  Raw Cocao powder is full of antioxidants, iron and magnesium…a great addition to a protein shake!

Included Foods:

Fruits:  Whole fruits, unsweetened, frozen or water-packed, diluted natural juices

Dairy Substitutes:   Nut milks such as almond milk, rice milk, brazil nut milk, hemp seed milk

Non-Glutein Grains / Starches:  Brown rice, millet, quinoa, amaranth, buckwheat

Animal Protein:  Cold-water fish: salmon & trout, wild game, lean lamb, duck, chicken, turkey

Vegetable Protein:  Split peas, lentils, legumes, beans

Nuts & Seeds:  Walnuts, sesame, pumpkin, sunflower, hazelnuts,  pecans, almonds, cashews, nut and seed butters

Vegetables:  Preferably fresh, raw, steamed, sauteed, juiced, roasted (not on the included list:   Corn, creamed vegetables, tomatoes, potatoes, eggplants, peppers)

Oils:  Cold-pressed olive, coconut, flax, sesame, almond, sunflower, pumpkin, walnut, coconut

Drinks:  Filtered water, green tea, herbal teas, seltzer or mineral water, yerba mate, coconut water

Sweeteners:  Stevia, xylitol, brown rice syrup, coconut sugar

Condiments:  Vinegar, all spices, sea salt, dried pepper, basil, carob, raw cacao, cinnamon, cumin, dill, garlic, ginger,
mustard, oregano, parsley, rosemary, turmeric, thyme

Food Journal – Week 2

Posted on by keepingupwithkate91

This is my food journal from August 21st – August 26th.

Day 11 (8/24):  Bootcamp

Pre-workout:  3 tsp fresh almond butter (Whole Foods) and 1 apple

Breakfast:  Cinnamon Roll Smoothie.  Recipe posted on site.  It is YUMMY!

Snack

Lunch:

Snack:

Dinner:

Water:

 

Day 10 (8/23):  Earthquake Day

Breakfast:  Shake:  Coconut Water / Milk, Protein Mix, Frozen Mango, Pineapple, Organic Coconut & Vanilla

Snack:  Watermelon

Lunch:  Chicken, Beets, Onion & Spinach Salad with Balsamic Vinegrette / Lemon Olive Oil, Calm

Dinner:  Cucumber and Avocado Gazpacho (http://www.elanaspantry.com/cucumber-avocado-gazpacho/) Soup

Water:  Working to 80 ozs

Day 9 (8/22):  Bootcamp Day

Pre-workout:  1 TBSP Almond Butter / Apple

Breakfast:  Shake:  Coconut Water / Milk, Protein Mix, Frozen Peaches, Vanilla, Organic Coconut

Lunch:  Tuna, Brown Rice and Cucumber Salad

Snack:  Hummus and Celery

Dinner:  Carrot / Ginger Soup

Water:  over 80 ozs

Day 8 (8/21): Oh Rainy Day

Breakfast: Reese’s Power Cup Shake

Lunch: Monteray Chicken with broccoli, carrots, zucchini & onions. Cucumber Salad & a peach

Snack: 2 TBS forty spice hummus (yummy) with 3 large celery sticks

Dinner: Shake: Reese’s Power Cup

Water: over 80 ozs today

Food Journal – Week 1

Posted on by keepingupwithkate91

This is my food journal from August 14th – August 20th.

Day 7 (8/20):  Oh Sunny Day

Breakfast:  Shake:  Unsweetened coconut milk / water, frozen peaches, vanilla extract, organic coconut, scoop of protein and 1 tsp maca powder (can taste it today…will only add to a shake now that has raw cocoa).  I was hoping for a peachy ‘orange julius’ and all I can taste is maca powder.

45 minute walk this morning

Lunch:  Monteray Chicken with broccoli, carrots, zucchini & onions.  Cucumber Salad & a peach

A little pool time this afternoon

Snack:  2 TBS forty spice hummus (yummy) with 3 large celery sticks and almonds

Dinner:  Shake:  Reese’s Power Cup

Water:  under 80 ozs today

All normal supplements taken

Day 6 (8/19):  Very sore right shoulder – not sure how I did it & No Green Tea!

Supplements: 6 Fiber capsules (1/2 hr before breakfast)

Breakfast:  Reese’s Power Cup Shake same as day 2

Lunch:  Salad with 1/2 Cup garbanzo beans, radishes, beets, cauliflower, mushrooms with Spinach.  Olive Oil and Pomagrante Vinegar.  Supplements:  Milk Thistle, Daily Vitamin, Probiotic

Supplements:  3 Fiber capsules with 8 ozs water

Snack:  Raw Cashews

Dinner: Cold Cantaloupe Soup:  Lemon Water, Almond Milk, Protein Mix, 2 Slices cantaloupe (in chunks), 2 tsp flaxmeal and himalayan sea salt. (I like this)!

Supplements:  Daily Vitamin, Vitamin D & Probiotic

Water:  Over 80 ozs.

Day 5 (8/18):  Headache free day

Supplements: 6 Fiber capsules (1/2 hr before breakfast)

Breakfast:  Reese’s Power Cup Shake same as day 2 (minus protein mix…I forogt it).  1 cup of Chai Green Tea

Lunch:  Salad with Grilled Salmon, Radishes with Romaine.  Olive Oil and Pomagrante Vinegar.  Supplements:  Milk Thistle, Daily Vitamin, Probiotic

Snack:  Peach / Raw Cashews

Dinner: Apple / Squash Bisque Soup

Supplements:  Daily Vitamin, Vitamin D & Probiotic

Water:  Over 80 ozs.

Day 4 (8/17):  Feeling the pressure of no coffee

Supplements:  3 Fiber capsules (1/2 hr before breakfast)

Breakfast:  Shake:  Almond Milk, Frozen Cherries, Raw Cocoa. Maca Powder (a superfood; only need 1 tsp; smells funny but you can’t taste it), Protein Mix and Almond Butter.  Supplements:  Krill Oil and Daily Vitamin

Lunch:  Salad with Grilled Chicken, Grilled Peaches, 1/2 Avocado with Romaine.  Olive Oil and Pomagrante Vinegar.  Supplements:  Milk Thistle, Daily Vitamin, Probiotic

Snack:  Raw Cashews

Dinner:  Cold Kirby Cucumber Soup:  Kirby Cucumbers, Water, Lemon, Olive Oil, Himalayan Sea Salt, Cashews and Dill (too much dill)

An hour after dinner ate 1/2 avocado as I couldn’t finish the cucumber soup

Water:  Closing in on 80 ozs.

Day 3 (8/16):  Evening Activity

Supplements:  3 Fiber capsules (1/2 before breakfast)

Breakfast:  Reese’s Power Cup Shake same as day 2.  Supplements:  Krill Oil and Daily Vitamin

Lunch:  Tuna, Broccoli and Brown Rice.  Supplements:  Milk Thistle, Daily Vitamin, Probiotic

Snack:  Raw Cashews (not as sweet a roasted cashews)

Dinner:  Same as breakfast. Iced Gobi Green Tea  Supplements: Daily Vitamin, Garlic and Vit D

Evening Event:  Lemon Water only

Water:  Over 80 ozs

Evening:  2 T Organic Olive Oil and Lemon Water

Day 2 (8/15):  Bootcamp Day

Pre-workout:  1 scoop of prograde pre work mix and water (10 ozs) (not too great but got me through my workout…need to check label to make sure it doesn’t have whey in it).

Breakfast:  Reese’s Power Cup Shake same as day 1 except used Plant Fusion protein vs. Prograde (since it has whey in it).  Supplements:  Krill Oil and Daily Vitamin

AM Snack:  4 slices of canteloupe with himalayan sea salt

Lunch:  Salmon, porcini mushrooms, 1/2 avocado, radishes, romaine with homemade dressing from day 1.  Supplements:  Milk Thistle and Daily Vitamin

PM Snack:  1/2 avocado

Dinner:  Berry Protein Shake (more like a sorbet):  1 cup almond milk, frozen mango, frozen blueberries, frozen dark cherries, 1 scoop of Plant Fusion protein powder, 1 T acai powder, 1 T flaxmeal and added water.  Probably won’t make this anymore…didn’t taste like anything.

Water:  Over 80 ozs

Evening:  2 T Organic Olive Oil and Lemon Water

Day 1 (8/14)
Breakfast:  Reese’s Power Cups for Breakfast (a recipe from my fitness guru)! (time:  10:00 am):

  • 2 Tbsp Almond Butter (I like Justin’s)
  • 1 scoop of protein powder (I like Prograde Vanilla)
  • 1 heaping Tbsp raw cocoa powder (a superfood) (Navitas Naturals from Wegman’s…it is in the vitamin aisle at the Princeton Wegman’s)
  • 1 Cup of Almond Milk (I use Almond Dream unsweetened original) (I use this as it has calcium citrate in it vs. calcium carbonate; I’m susceptible to kidney stones and I’ve been advised to stay away from calcium carbonate in my calcium supplements)
  • 1 Tbsp of flax seed oil (for a dose of Omega-3) (the original recipe calls for a squeeze…which is what I would recommend…I think I used too much) (I used the serving size…a bit too much)
  • Ice (I’ve been making it without ice though and it still tastes great).

Cup of Chai Green Tea, Multi-Vitamin and Krill Oil

Lunch (12:45 pm):

Grilled Chicken, grilled peaches, roasted beets and cauliflower on a bed of romaine.  Homemade dressing of EVOO, EVOO with meyer lemon (yummy…available at Weaver’s at the West Shore Farmer’s Market in Lemoyne, PA), Balsalmic & Red Wine Vinegar, freshly grated pepper,  freshly grated Pink Sea Salt with Garlic and a couple of squeezes of flax oil.  Apple.

Water Intake:  80 ozs

Snack (4:15 pm):  Handful of raw almonds (note: headache around 3:20 pm…drank a cup of goji berry green tea, took a nap with a cold herbal pack).

Dinner (5:30 pm):  1 cup of Apple/Squash bisque and 1 small spinach side salad with dressing from above.

Evening:  2 T Organic Olive Oil and Lemon Water