Feeds:
Posts
Comments

Posts Tagged ‘dinner’

Shabbos, it happens every week. When dieting, most people I know chose to ignore the day. I have been one of those people most of my life. Shabbos was always, a free for all, eat drink as much as you want. Limiting would detract from the Shabbos experience. I agreed with that for many years. But when I began to be more serious about weight loss, I knew I had to start adjusting my behaviors.

However, I didn’t want to DIET on Shabbos. Shabbos in its most basic sense is a day of rest. But its more than that it is a day we elevate beyond the physical realm and attain a surreal sense of peace, contentment and joy. And I don’t know of any more meaningful medium for experiencing that except food.

There has to be more, because if over eating makes me unhealthy than it cant make me truly happy, peaceful or content. So I started thinking to myself how can I limit out limiting.

I went back to my primary principles of dieting which are positive. If I eat all the food I need to eat I won’t have room for bad things.

Here are the strategies I starting employing that really helped:

  1. Add more veggies as a fillers to meals: Unlike week day meals Shabbos meals are different in that they have choices. I often have two or more choices or proteins, and carbs. By adding more veggie options I have more of an opportunity to fill up on vegges.
  2. Start with a clear broth soup: fills you up and just plain delicious.
  3. Eat whole grains:  As much as this hurts sometimes I have cut back on my potato intake and looks toward, buckwheat, brown rice and other options that are simply healthier.
  4. Take a walk: I have tried to get out more on Shabbos, sitting around is not healthy for me or my kids
  5. Make only one dessert: if I only have one I am more conscience of how far it goes over the weekend
  6. Cut the excess: Most meals start with what my husband and I call the never ending salad course. We get straight to the point and eat the food we want (usually the chicken), instead of sitting around eating mindlessly.
  7. Watch how many portions: I don’t pull out a measuring cup like the rest of the week, but I watch how many times I fill my plate.

I don’t think people should get obsessed with dieting to never have a day off. But I think more people are not having that problem, rather they like myself take too many days off. I have been trying to refocus my Shabbos, and remember that it is a spiritual event and maybe edge away from all of the physical manifestations. So that I may enjoy 120 years of Shabbosim.

Advertisements

Read Full Post »

taken by Rich Moffitt

by shadow woman

I was up a couple times during the night. All that water has to go somewhere.  And, I don’t know If you can relate, but even if he’s a good boy during the day, I HATE going to the bathroom after my husband in the middle of the night.

I wanted to go shopping and get the things I needed – vitamins, yogurt, fruit, etc. I wanted the walker cleared and ready for some heavy duty walking. I wanted to do so much, but didn’t. Stupid! not being prepared for this undertaking has almost sabotaged me from the get-go. But, if I would have said –“Wait, I need to get this and do that” first, I never would have started. Still, I wish I was more prepared.

Wake up. water and walk – This is so hard to do and I so wanted to blow it off the walk. Again, having a buddy worked. I guess I am very susceptible to the guilt factor.

Work Day: So far, so good. But today, lunch wasn’t as satisfying. I don’t think I am getting enough cals at snack time and lunch. But I MUST not ‘make them up’ at night. I don’t feel as draggy as I usual do at this time of day, still doesn’t mean I would turn down a rest cot and a blankie.

My knees aren’t so bad half way through the day, but my hip is another story. But no matter what, I will continue to walk twice a day. It may hurt like hell, but the rest of my body must appreciate it! I’m hoping it will pass. I can’t let it stop me from getting healthy, that is for sure and positive.

And I can’t emphasize the importance of being prepared. I am so hungry now, but all I have to eat is a tomato, a cucumber and some cream cheese. YUMMY – not. They ran out of cottage cheese. AND – my favorite cookies are out today, calling my name. Keep repeating ‘What would I tell Dena?”

It’s 5:30 and I am hungry. I really need to eat more satisfying snacks and lunches. Dena suggested I add a soup to lunch. We’ll try that tomorrow. Or, maybe have it as the afternoon snack. I so want to go and munch on the cookies and wafers they have available here, but no.

Big revelation – Not only is my buddy helping, writing about it reinforces compliance. I guess that’s my personality though, and it’s better to work with it than against it.

Tomorrow – better planning, better food.

Note to self: I just realized something. I am going on a mini-vacation Wednesday and Thursday. I don’t want to lose momentum, but I don’t want to restrict myself too much either. Nothing like getting some alone time with the old man only to have it spoiled by salad and celery sticks. I’ll have to think on this one.

Evening Walk – I just couldn’t do it. All my determination. All my commitment. I physically couldn’t. My knees were ok, I could deal. But my right hip was Agony or some close relative. Thank goodness my husband was able to pick me up tonight. I don’t want to walk anymore. But that’s the problem, isn’t it? It’s a viscous cycle and I must break out.

Dinner – Shwarma in a pita, not a healthy choice day. But we were running late, and dinner wasn’t started, and we needed to do shopping so I could have food tomorrow, and, and, and… I think you know the story. I thought I blew it completely, but to my pleasant surprise, the calorie count on a Shwarma is between 400 – 500 calories without hummus or techina. Since I didn’t either, I was probably OK. But the white flour – not good.

Snack – ¼ cup of trail mix – nuts, raisins, dried apple and banana. Wow. That was way too much. I hope my low count for the day compensates. But I didn’t feel hungry, which would be a deal breaker for me. Also must give myself a pat. I didn’t go back for another ¼ cup.

Bedtime – Blew it again. I watched Olympic Pairs Figure Skating. I don’t live in the same time zone and we taped it for the evening. I hope I wake up on time.

All in all, today was harder than yesterday. Hungrier more often and my physical shape slowed me down. On the up side, I have the food I need to snack properly (no vitamins yet – bad girl) so tomorrow already promises to be better.

Read Full Post »

Hi I am Dena’s friend who has gone along  with her perfect madness and will be posting for the next week. As some of the material is sensitive, I would prefer to just be named as shadow woman

I’m what you might call obese. And not overly energetic. I used to be skinny – Maybe not the twig of today’s standards, but I was comfortable in my body and I liked how I looked. Over the last 15 years, I‘ve become twice the woman I used to be. It needs to change. I want to see my kid grow up. I want to hold my grandkids. I don’t want to be housebound because my bones no longer support me and my heart barely stands the strain of going to the bathroom. And you know what – my husband may think I’m sexy and desirable – but I just don’t. I want to feel beautiful again. I have to do something. NOW.

And that’s where energetic, excitable friends come in (ie. Dena). I have one who’s got me hyped to do this ‘perfect eating week’. She found this article in Prevention’s online mag and – I think I can do it. I know me, I need scheduling, but not too much. I have to feel satisfied and see results right away or I won’t stick. That’s what this is. An hour-by-hour eating regimen designed to help the pounds come off and the energy stay up. So, we’re trying it together. And this is my story.

Day 1:

I was supposed to go to bed by 10:30 so I could be out by 11. Blew that. I got up only 15 minutes late. I will say even though I’m tired, but I don’t have that dragging, burning behind the eyes feeling. I forced myself outside for a walk. We have a walker, but it’s more of a clothes rack now. Changing that tonight, because I have to exercise again.

6:15-6:30 – Wake up time – ok. So I don’t jump out of bed. It took all my willpower and the knowledge I was doing this with a friend to get my tired bones out of bed. Yep, the buddy system works – if only for the guilt.

6:35 – Water and Lemon – this is supposed to rehydrate and the lemon helps rebalance your digestive tract. Since this is about eating right – rebalancing the digestive tract sounds like a good thing –even if I don’t understand it so much.

6:45 – Walk – Ugh. I want to use the walker – but it was folded up and being used as a coat rack. So instead, It’s get dressed and outside for a twenty minute walk. Honestly – I felt good when I finished, but the whole 20 minutes I had a list running in my head of things I wasn’t taking care of at home. Maybe that list is just another way of self-sabotage? Too early in the morning to think about it. Just walk.

7:30 – oatmeal and milk – I don’t eat breakfast. But for this to work, I must. My son was kind of shocked when I sat down with him. My goodness, what was I teaching him? Certainly not the importance of a healthy breakfast for everyone!

9:15 – water – Drink a glass of water and walk a bit to stretch the muscles. And yes – it’s keeping the mind focused.

10:00 – take a walk – had to stop my work – but the walk around the office helped stretch muscles and focus the mind

10:45 – cottage cheese and tomato. I’m usually on my 5th cookie by now – but this snack was more filling and tastier. Also too light on the calories. I can bump it up a bit tomorrow.

11:45 – more water and a multivitamin – Oops – forgot the vitamin. Drank the water anyways.

12:45 – tired but not dragging

1:15: lunch – a salad with olive oil dressing and an egg, plus a sour dough bun. OK, OK , tomorrow , no bun.

2:10 – A glass of water and a walk around the building. Felt good to get outside. But I feel like I am wasting time at work with all this walking.

3:45 – afternoon snack – I am so unprepared for this. Must go shopping. Off to the kitchen for some more cottage cheese, this time with cucumber – I like it, but a yogurt and nuts does sound more satisfying. Feel like I’m eating all the time.

4:15 – nodding off. I guess I really need to go to sleep on time.

6-7 – my next landmark calls for exercising at this hour – but this is my commute home. I walked for 20 minutes before taking a bus the rest of the way home. My knees and hips are on fire. It’s the weight I know- so I either work through it and get better or stop and get worse. If the pain continues and is more than aspirin can handle, I will go see my doctor.-

Dinner – I had a good dinner, steak, rice, big salad and 2 slices of home-made whole-wheat bread. But this time, I drank water until I was full and didn’t go back for seconds, thirds, fourths…I was satisfied. I know it was a high on the cal count, but I want to make a living diet – the next day should be smaller as my husband – the cook – gets more into it. he wants me healthy too.

Dessert/Snack – I have sweet tooth, and there was one slice of cake left. Not a big slice, but not a sliver. I ate it. This time, I didn’t look for something else to go with it. My cal count was low in the day and high at night. But I don’t think I overdid it too much.

Bedtime – Went to bed at 10:45.

On another note, because of my excessive weight and inactivity, my knees and right hip have introduced me to the meaning of ‘dull ache’. I hope a good night’s sleep helps.

So, until tomorrow…

Read Full Post »

mozzarella tomatoe

“I don’t understand it. They take some food and put it on the table and call it cooking.”

Julia Child

From the culinary education of American restaurants most people assume Italian cooking is pasta drenched in cream and meat sauce. When in fact, Italian cooking is a wonderful example of a healthy and vibrant diet. Stemming from the Mediterranean background, Italian cooking is based on whole grains (such as pasta, polenta and farro), fresh fruits and vegetables (eggplant, artichokes, tomatoes), healthy oils (olive oil), fish (everything from sea bream to octopus) ,  and a sprinkling of meat and cheese. A perfect balance for the healthy minded individual

A great article describing the health benefits of the typical Italian way of eating (notice I didn’t call it a diet)

http://www.medicinenet.com/script/main/art.asp?articlekey=56058&page=2

Typical Italian meal

Notice that they have multiple courses; although they each individually are small together they make up a full plate of food. The meal uses fresh and seasonal vegetables and contains a low fat protein such as fish or chicken, most Italians do not eat meat very often.

Antipasto (Appetizer) – e.g. salami, or bruschetta

http://simplyrecipes.com/recipes/bruschetta_with_tomato_and_basil/

Primo Piatto (First Course) – usually pasta or gnocchi (Typical serving 3 oz or half a cup)

http://www.chow.com/recipes/10895

Secondo Piatto (Second Course) – usually meat or fish

http://www.italianchef.com/BlackBassWithSicilianStylePesto.html

Contorno (Side Dish) – vegetables or salad to accompany the meat

http://www.youtube.com/watch?v=0z4FjmA8NdU

Dolci (Sweet)  – Fresh fruit is usually eaten as the preferred option

If you don’t have the time or energy to make Italian food from scratch check out this survival guide to eating out Italian

http://findarticles.com/p/articles/mi_m0813/is_n1_v21/ai_14990793/pg_3/?tag=content;col1

Read Full Post »

groceries

Make a weekly meal plan and shopping list

This sounds so simple and it is. Tons of research has shown that people who plan what they eat, eat less and waste less. Because when you go the super market and just buy and buy and buy, you end up throwing a lot away. If you don’t know when you are going to use it, it often goes to waste. Now this does not mean that when you go to the store and see some beautiful fresh strawberries you should say, no it’s not on my shopping list. But think of all of the fresh and often expensive produce that gets pushed down the garbage. Guess what you not only paid for that food, but also went to store spending your time, and even more money in gas to buy it only to have the garbage man take it away.

Plus arranging your dinner according to a reasonable schedule means that is will more likely happen. EX. If I have a class on Wednesday night then I plan to have a super quick and easy meal like whole wheat pasta, or make one on Sunday that can be unfrozen like a lasagna.

http://www.pennywiseguides.com/money-saving-tips-grocery-shopping

Read Full Post »

one pot wonder

Cooking healthy is not always easy or fast, and usually dirtiest up a tons of dishes. Here is my favorite stlye of healthy cooking thats easy and simple and doesn’t add up to a lot of dishes. !!!! This is not exactly a recipe its more like guidlines, every time I make it  comes out different. Just use what is in your frig and always experiment with new grains and vegetables

First you start with the big trio:

Protein, Vegetables, Grains

then like to pick a stlye and a flavoring like White wine or Soy sauce, or chicken broth.

Here are my three favorite combinations

-ground turkey,  bulgur wheat, Mediterranean vegetables (zucchini, peppers, eggplant, chard, rosemary)

-chicken thighs , buckwheat,  harvest vegetables (onions, carrots, celery, butternut squash, parsley)

-salmon,  quinoa,  asian vegetables (broccoli, peas,  spring onions, mushrooms and ginger)

1. Use oil spray to grease the pan then sear the protein, set aside.

2. In the same pan add the vegetables one at a time from the hardest to cook (ex. onions, eggplant, zucchini, peppers)

3. Add the grain to the vegetables (except in the case of buck wheat which should be toasted in a dry pan, until you can smell the grain and then added, I usually do this before I cook the protien)

4. add liquid (water, broth with wine soy sauce, chilli sauce, oyster sauce, anything you have), same amount as the grain and salt and pepper and any other spices, garlic, paprika, ginger

5. Add the seared protein on the vegge and grain mixture

6. place chard or parley on top of the protien and clamp the top onto the pan

7. wait 15 mintues on low and then serve

Read Full Post »