Wednesday, March 30, 2011

Eat With Me.

Seriously though, wouldn't it be fun if we could all just eat super healthy meals together all the time? I'd be down. I have had some questions regarding what I eat on a regular basis and why I eat it, so I thought I'd do a few posts of my meals every now and again and give you some explanation. Hopefully it will give you some new ideas!

Today's Breakfast: Chocolate PB Oatmeal
I like to eat oatmeal for breakfast because it fills me up and keeps me full through out the morning. I especially love it in the winter because it makes me warm. In my post on oatmeal a few days ago many of you mentioned that you like oatmeal but the oatmeal packets don't keep you full. I would recommend to you to try using the old fashioned oats that you buy in the big canisters instead. The quick oats (you can find them in the canisters as well and they are the type that come in the packages) are still good for you. However, the slow cook/old fashioned oats are lower on the glycemic index, meaning they won't spike your blood sugar, and they contain more fiber. Instant oats have been processed more than the old fashioned oats have and may have lost some of the nutrients in the process. I use the old fashioned rolled oats for everything. 

My oatmeal procedure: 
Mix 1/2 cup old fashioned oats & 1 cup water in bowl
microwave for 3 minutes, stir, microwave 1 more minute
Add 2-3 TBS ff/sf chocolate pudding mix, 2 tsp of cinnamon (or just a lot), and stir it together
add a few dollops of PB to the top of that
For this combo: 275 calories, 11 grams of protein, 11 grams of fat, 2 grams of sugar, and 8 grams of fiber. 
Sometimes I will add a drizzle of honey or some chopped up banana. 

Today's Lunch: Tuna Wrap & Salad
For the wrap I use a La Tortilla Factory Low Carb Tortilla, a big handful of spinach and an individual packet of tuna packed in water mixed with some fat free miracle whip. I try to get as much protein in at lunch as possible. 
This whole wrap is about 200 calories and 26 grams of protein.

To this combo I add my favorite little side salad.
 I use THIS quick steam method to steam about 10 baby carrots and a cup of broccoli. I put those over a big bed of spinach and then i cover them in mango salsa. You may think it's gross. I think it's DIVINE. salsa is an awesome way to add flavor to your salads without adding calories. I use a little bit of fat free ranch on the side, because I love ranch.

 For this entire lunch, both the wrap and the salad, it is 338 calories, 30 grams of protein and 20 grams of fiber. Yep almost all my necessary fiber for the day in one meal. AWESOME. I like to eat this lunch for a few reasons. 1) I try to get a lot of protein. 2) Between the veggies and the protein it's VERY filling, for a very low amount of calories. Vegetables are awesome like that. 3) It's really tasty. It is still weird to me that I can stomach tuna after hating it my whole life. I like to eat foods that are voluminous. A lot of food for a low amount of calories.

Snack: 1 egg plus one egg white
 I knew that I wasn't going to be getting in a ton of protein for dinner, so I wanted my snack to be straight protein. It's quick, easy, and tasty. I fry up one egg and one egg white in a non-stick pan with some Pam. I sprinkle it with a little fajita seasoning, and that is it. 
This comes to 87 calories and 9 grams of protein. If I have more calories to spare I'll add in two more egg whites.

 Today's Dinner: Salad at Pizza Factory
 This pic is kind of a struggle, but you get it. My salad consisted of: spinach, romaine lettuce, chopped tomatoes, broccoli, cauliflower, LOTS of beets, a few spiral noodles, edama me, mandarin oranges, pineapple, cottage cheese, sunflower seeds, and some pretzels and goldfish for garnish. I get 1/2 fat free ranch mixed with 1/2 regular ranch on the side and just dip a lil' bit on my fork. The cottage cheese does most the work for the dressing. 
I also split 1/2 a dry breadtwist with Benita. 

Man I could eat this salad. EVERY. SINGLE. DAY. I LOVE it! It always tastes so fresh and good to me. I try and amp up the veggies and the lean protein here.
I estimate this meal with the bread stick included to be about 450 calories, 20 grams of protein, and 9 grams of fiber.

We also stopped at Maverick tonight for some fat free frozen yogurt. My cone was about 165 calories, bringing my day to just over 1,300 calories. Because of my goals right now I am aiming to eat 1,300 to 1,400 calories per day. When I am eating intuitively I tend to eat about 1,500 calories.

What I would consider pro's about my day:
TONS of fresh veggies.
No "in between" random snacking (handfuls here and there) I am a snacker, so this is big for me.
I made good choices when eating out. 
5 small meals throughout the day.

What I feel like I could improve on:
A little more protein. I ended up with 77 grams and I like to hit 90-100. My dinner was where I was lacking.
I really try to avoid processed white flour at all costs. Pizza Factory bread sticks are my vice, which is why Benita and I always just split one. That way I feel like I get a little indulgence without going over board. 
While frozen yogurt isn't a horrible choice, my last snack could have had some more nutrition to it. 

All in all I'm happy with the day's eating. 

Do you eat small meals throughout the day or are you a 3 square meals type of person? I like to eat several small meals. Probably because I love to eat! What are your favorite salad bar toppings/components? Mine are edama me and beets! I LOVE beets...I love everything on my salad pictured above. it's SO good.


Shannon said...

I get weird looks at work because I put cottage cheese and salsa on my spinach, but it's so good! And so much better than regular dressing, too.

OneLoveSarah said...

I'm a eat lots of small meals in a day probably because I like to eat too!

Momma K and her Krew said...

WOW- now that seems so little to me! Maybe I am out of whac. I aim towards 1800 a day but sometimes get more. I work out atleast 2 hours a day, every day-gym 3 days and run 4-(45 or so miles a week. I have been trying to snack on more fruits, not carbs and so far so good. I think I would gnaw on the couch if I ate 1300 a day. You have given me a lot to think about! My day is ususally (if Im on point)-
B- Half eng muf with pb and banana
Lunch- Amy organic meal and an apple
Snack- ff van yogert/strawberries/a touch of granola
Dinner- what the family eats- usually 600 calories-veggie and main
Dessert- stawberries and sug free whipcream or pudding or a small piece of what everyone else is having. If I am out I am ALL about the fro yo baby!
Then if I am starving I have a few pretzles whic sometimes is bad juju because I go nuts. But if I have a long run in the am I am cool with it because I dont fuel prerun. But I am working on it.

When I go out I go out though, control portions ofcourse but if we are having pizza I am not going to have a salad. I will have salad WITH my pizza, but I work out too hard to not eat the weekly treat. I go back to normal the next day. But for me its really about moderation in everything! And I am still working on it!

Stephanie said...

I honestly could eat that day of food on REPEAT and never get tired. :)

Rene said...

I try to eat 6 small meals throughout the day. I was really hardcore for about 1 year and was in the best shape of my life. Now I've slacked off and gained some pounds back. I'm still in good shape but I have to work on my eating. I try to justify my bad food choices by telling myself I workout so I can eat like this. I'm finding out as I get older not so much.

Vanessa Hills said...

Your food looks healthy and delicious! I'm much more of a "snacker" eating 6 smaller meals of 300-ish each time. But of course those snacks can end up without any nutritional benefits sometimes!

marathonmaiden said...

to answer your first question: YES.

and it depends on the say how i eat. if it's a late night clinic then i graze but on regular "business hours" i tend to eat 5 real meals rather that just snack

Natalie Cates said...

I eat alllll day long it seems! I love to eat, and eating every few hours keeps me from getting cranky and eating unhealthy convenience foods.

I love some salad! At a salad bar, I like to load up on edamame, hard boiled egg whites, broccoli, beets, and mushrooms. Low fat cottage cheese, salsa, pumpkin seeds are all good too! At home I like to make southwest style salads with avocado, low fat pepper jack cheese, black beans, corn, etc or a salad with strawberries and just a little goat cheese. Okay, now I'm starving!

Oh, and my daily goal is 1300 calories unless it's a double workout day, then I go up to about 1400-1500. I record everything I eat and drink on (they have an app too! love it!).

Jen said...

Your oatmeal looks very yummy! I would never have thought to put in pudding mix, but that makes sense. I'm going to try that one. Your whole days worth of food looks delish! I'm so impressed with your lack of snacking. That's a downfall for me. The kids go to bed and I look for something to eat. It's like my prize for surviving the day. And cucumbers and cottage cheese just don't seem to fill that emotional need. :(

HalfCrazy said...

Hi there!

What is going on with this blog? I only weigh 88 pounds and I want to gain weight! It feels like I am putting on a few pounds just by looking at those pictures. Like it's a feast everyday!

I love how you're explaining the nutritional information. I love learning about what I eat!

I love Tuna. On a Sandwich. With cheese. With rice. I want the Protein and the carbohydrates. Especially the latter, I need em to gain weight and not crumble when someone hugs me.

I don't really eat vegetables unless they're on a pizza or some sandwich and if they are not too big. I've read somewhere it's better to eat small meals throughout the day, maybe like 5 times, instead of the 3 big meals.

Thisisme said...

I eat all day. The docs will come over to my desk and ask what meal I'm on for the day. One of them always looks at my food and asks what the heck I'm eating. Apparently I don't eat normal snacks/meals.

I love everything you post about eating. I'll eat with you ANYDAY!!

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