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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.

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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.

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This week I am trying to have “Perfect week” of eating, drinking and exercising.

Well Day one is finished and there were high and low points.

Miraculously I got up on time and did my walk around the yishuv. I really love walking, and so glad this plan is helping me put a priority on things that I love.

The morning was good, it was a little annoying to be constantly getting up to exercise, drink more water and the result of drinking lots of water. But it kept me full and I didn’t feel starved at all.

After walking to get my kids from gan, I had to take my  3year old to the doctor. My husband who hadn’t eaten all day decided to have falafel. I almost wanted to eat my arm off and got really cranky. But I managed to not eat the falafel, and I was proud of my little accomplishments.

However, it seems I didn’t plan this week really well.  Last night was Rosh chodesh, and my husband  and I have a tradition of always going out to eat. We chose sushi, both because I love it and Adar is the symbol of the fish. Before I went out I had bowl of soup at home, this kept me from being too hungry and over eating at the restaurant. I only ate three rolls of sushi and shared a piece of pie. I wasn’t great but tomorrow is a another day.

Daily eating:

  • oatmeal, yogurt, slivered almonds,
  • water and coffee
  • apple and 1 slice of cheese
  • vitamins
  • cabbage salad with sardines on toast
  • kiwi and avocado
  • bowl of broth soup
  • 3 rolls of sushi
  • 1/2 piece of apple pie

exercise:

  • 20 mintues walk in the morning
  • 10 mintue walk to the store
  • 15 minutes walk get my girls

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Nothing warms the heart and soul on a cold winter day like soup. Good thing for everyone, including myself that soup is also low in calories, provided you don’t drown it in cream or butter or juicy marrow bones.

There are tons of soups that I love mushroom barley, split pea, cabbage borsht, or simple vegetable. But when I am in the mood for something a little different I turn to Miso. Most people, especially in Israel are not familiar with Miso. Most people think Miso requires a lot of strange ingredients and lots of time both buying the products and making the soup. Well I am here to champion the Miso soup cause with my own recipe entitled “Rami Levi Miso Soup” by buying everything in this recipe at Rami Levi.

But first a little history and a little nutritional facts:

what is Miso? Miso is a traditional Japanese seasoning produced by fermenting rice, barley and/or soybeans, with salt and the fungus kōjikin, the most typical miso being made with soy. The result is a thick paste used for sauces and spreads, pickling vegetables or meats, and mixing with dashi soup stock to serve as miso soup, a Japanese culinary staple.

I do not recommend making Miso, simply because I have never tried and don’t know how. I do know that I can get it from my local Rami Levi for a mere 20 sekels (a real deal since I can get 5-7 soups out of one package)

Pure miso paste nutritional information: Although high in sodium (over 400% DV), miso paste is an excellent source of dietary fiber (59%) and protein (64% DV), as well as a good source of minerals . Miso paste is also high in amino acids, the basic building blocks of protein. An excellent source of vitamin K and a decent source of Riboflavin (38% DV), miso also provides small amounts of other vitamins. One major benefit of miso is its extremely high omega-3 and omega-6 fatty acid content. (taken from nutritional data)

In other words Miso is a great addition in any healthy diet, plus it tastes great. But Do not boil Miso soup, it kills much of the beneficial bacteria and nutrients found in the paste, which in the local terminology is Chaval.

Ingredients:

Shitake Mushrooms   1/3 package

Oil 1 TBLS

Onions 1 medium

Celery 2 stalks (I like to add two carrots but I didn’t have any at home)

Garlic  3 cloves

Spinach (or beet leaves or Chinese cabbage)

Ginger  1 TBLS

Miso  3 TBLS

Soy sauce  2 TBLS

(If you want you can add tofu for a complete meal thats ok too)

  1. Start by taking 1/3 of a package of dried Shitake Mushrooms   into 1.5 liter or water boil for 15 minutes
  2. Slice onions and celery, sauté in pot
  3. Add garlic until fragrant
  4. Add the mushroom with the  “Dashi” stock
  5. Add spinach and ginger
  6. After simmering for 10-15
  7. Take the miso and add equal parts water mix well until its liquid
  8. Add to soup with soy sauce to taste
  9. Do Not Boil

That’s it. easy simple, Delicious

I love adding some edemame beans and some brown rice with gomasio for one heck of great meal whether in snow, rain or even the middle of the summer.

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