Episode 43

Easter weekend already! Time is flying by this year. We've got some incredible weather happening here in Southern Ontario which is very easy to take.

One week ago I started on the Jeff Galloway training plan for Half Marathon - with a goal of finishing - no time limit. I'm not imposing a time limit because I'll be doing this training plan twice before I actually use the plan in a race. The first time through will be to just convince myself that I can make it through the plan with no stumbles, and the second time will bring me in line for a Half Marathon mid-September.

I've been doing a lot of experimenting with different foods. Reg is in heaven because we always have something different for dinner, and he's not cooking his own any more. I'm still not convinced that meat eating is the way for me to go. I started eating animal products again in an attempt to ditch all my food rules and be a more 'normal' person to be around. I will continue to cook meat and fish for Reg, and I will eat flesh in social situations where there isn't any other choice, but I honestly feel a lot better and have more energy when I stick to the plant world. I'm just not going to be so rigid about it. I never did go back to dairy - I prefer soy milk for my tea and coffee.

I'm happy to be feeling happy again. The sun is a wonderful thing - a few days of it and my mood is SO much better!

I did an interview with Stella for my podcast this week. She's the voice that has been living in my head forever. She convinces me that it's ok to do all the things I know I shouldn't...LOL Buh Bye Stella - la la la I'm not listening anymore!

Episode 41 - A New Beginning

That's right folks. A new beginning. Can there ever be an old beginning? I don't think so, but you get my drift.

The last year has been a roller coaster ride that I didn't think I was ever going to get off. I was almost ready to give up on myself and just be resigned to being a hefty human.

Things were so bad in January that I broke down and asked my doctor for help. She surmised that the drug I was taking for depression wasn't working as well as it once did and asked if I would like to try adding something else that didn't have side effects and might help. At that point in time I would have willingly shot heroin if there was a legal way to get it.

It took almost 8 weeks to start working, but once it clicked in I could feel the old me coming back and the binge behavior has become non-existent once again. I wish I could control it without the help of chemicals, but it doesn't seem that I can so I'll stick to doing whatever the doctor tells me to do. No more taking myself off meds.

Since the middle of February I have lost 10.2 pounds, with very little effort. Granted, I have been sick for over a week, and I haven't been tempted to eat much other than what I need to keep going. The real test will come once I start exercising again. However, this is a 'brain' thing - and my brain feels different. I'm convinced that I am on the road to recovery.

The photo at the top of the page is of a muffin I created the other day using only 2 ingredients. It's good for either breakfast or lunch, can be sliced in half and used as a sandwich bun, or you could add bits of banana and nuts for a dessert type thing.

1/2 cup Fibre 1 cereal
1/4 cup egg whites

dump Fibre 1 into a tin just a tad larger than a muffin tin. (I get them at the $1 store)

add the egg white and make sure all the cereal is well soaked.

Bake in a toaster oven for about 15 minutes or until the egg is thoroughly baked.

The cereal is a very good source of high fibre carbohydrate, and the egg whites are a good source of protein. VERY filling!

Jenn's Bedtime Snacks

Snack #1: frozen yogurt

1/2 cup frozen vanilla yogurt
1/2 cup fresh strawberries, sliced
water or tea

Snack #2

Hot Chocolate

1 cup low-fat milk
hot chocolate powder
heat, mix and drink.

Snack #3

Chocolate and Peanut Butter

2 plain rice cakes
2 tbsp peanut butter
2 tbsp choc chips

Spread peanut butter on rice cakes, sprinkle choc chips over.

Snack #4

Cookies

two cookies (i.e. PC Blue Menu Soft Cookies)
tea

Snack #5

100 Calorie Treat with Fruit

Your choice of any packaged 100 calorie treat
piece of fresh fruit

water

Snack #6 - Fruit and Granola Parfait

1/4 to 1/2 cup granola
1 individual yogurt cup
mixed berries

Snack #7 Toast and Peanut Butter

1 slice whole grain bread - toasted
1 tbsp peanut butter

tea

Snack #8 Leftovers

Small portion of leftover dinner

Snack #9 - Banana and Peanuts

1 banana
1.5 oz unsalted peanuts

green tea

Snack #10 - Crckers & Cheese

1.5 oz old, sharp cheese
4 to 6 whole grain crackers

water or tea

Jen's Dinner ideas

Jenn's suggestion for dinner is this:

Divide your plate into quarters. In one corner you put a protein - either meat, fish, or beans. Use 1/2 of the plate to fill with vegetables, and try to use as many different colours as you can. The last 1/4 of the plate is for grain - rice, quinoa, couscous, pasta - usually about 1/2 cup.

Dessert should be fresh fruit of any type you desire.

Jenn's PM Snack Ideas

Snack #1 - Pitas & Dip

5-6 whole grain mini pitas
2-4 tbsp black bean dip or hummus

Snack #2: Apple and Cheese

1 small apple
1 cheese string

Snack #3: Edamame

boiled Edamame (fresh/frozen soya beans - found in freezer section of most grocery stores)

Snack #4 Deluxe Applesauce

1 cup unsweetened apple sauce
2 tbsp raisins
2 tbsp roasted soy nuts
sprinkle of cinammon

Snack #5: Veggies and Milk

l cup mixed raw vegetables
1 cup chocolate milk

Snack #6 Tortilla Apple/Peanut Butter Wrap

apple slices
2 tbsp peanut butter
1 6" whole grain tortilla (roll apple and pb inside)

Snack #7 - Cottage Cheese with Fruit

1/2 cup All Bran Buds
1/2 cup cottage cheese
1/2 cup berries

Snack #8: Crackers, Cheese, Veggies

1 light baby bell cheese
1 cup mixed raw veggies
4-6 whole grain crackers

Snack #9: Shrimp

1/2 cup raw veggies
10-15 small shrimp
4 tbsp shrimp sauce

Snack #10: Yogurt and Fresh Fruit

1 indiv. portion of NS added yogurt
1 small piece fruit (apple, orange, pear)

Jenn's Lunch Ideas

Lunch #1 Chicken, Rice and Veggies

3 oz baked chicken
1/2 cup brown rice
sweet potato wedges - baked
sliced cold cooked beets (or veggie of your choice
1 cup skim, 1% or soya milk
water

Lunch #2: Salmon Pita

2.5 oz cold cooked salmon
1/2 whole wheat pita
1/2 to 1 cup mixed veggies (shredded carrots, purple cabbage, lettuce, spinach)
water

Lunch #3 - Turkey Sandwich

2 slices pumpernickel bread
2.5 oz lean turkey meat
1 slice light swiss cheese
tomato slices, spinach (on sandwich)
mustard and/or pepper as desired
2 raw carrots - peeled
water or green tea

Lunch #4: Vegetarian Burrito

1 whole wheat tortilla
1/4 cup low-fat refried beans
1 cup chopped lettuce
1/2 red or green pepper - diced
2 tbsp salsa
2 tbsp low fat grated cheese
water or herbal tea

Lunch #5: Homemade English Muffin Pizza

1 whole wheat English Muffin cut in half
green pepper, cherry tomatoes, mushrooms
1/4 cup pizza sauce
1 oz cooked chicken if desired
1/2 cup light shredded mozzarella cheese
dried basil or oregano as desired

Prepare each half of the muffin as if it were a mini-pizza. Broil in toaster oven or regular oven until cheese melts and bubbles.

dessert: granny smith apple sliced and served with 2 tbsp peanut butter

Lunch#6: Lunch Box Chili Rice and Beans

1/2 cup cooked brown rice
2/3 cup cooked kidney beans
1/4 cup frozen corn
1/2 cup chopped fresh tomato
1/4 cup green bell pepper
1 tbsp chopped onion
1/4 tsp chili powder

Combine all ingredients, stir to mix. Microwave on high for 2-3 minutes or until hot.
water or tea
dessert - clementine

Lunch#7 - Chef's Salad

2 cups mixed greens
mixed shredded vegetables of different colours
1 hard boil egg
1.5 oz low fat cheese, cubed
1 slice multi-grain bread
1 tsp non-hydrogenated margarine
water or herbal tea

Lunch #8 - No-fuss lunch

Low sodium ready to serve soup
1 cup skim or soya milk
dessert - mixed berries
water

Lunch #9: Tuna Pita

1 17cm whole wheat pita bread
3 oz light tuna, canned in water
1 tsp light mayonnaise
1 medium carrot, shredded
1 celery stalk, diced
2 tsp raisins
water or green tea

Lunch #10: Chickpea Couscous Salad and Green Beans

1/2 cup raw green beans
3/4 cup cooked chick peas
1/2 cup whole wheat couscous
fresh parsley (if desired)
1/2 cup diced red pepper
fresh ground pepper, balsamic vinegar
1 tsp olive oil
combine all ingredients and enjoy

dessert: 1/2 cup canned peaches in water or light syrup

Morning Snack Ideas

AM Snack #1
(G) ½ whole wheat English muffin
(M) part-skim cheese (1.5 oz) broiled on top
water

AM Snack #2
(F) fresh strawberries (1 cup)
(Me/A) almonds (10 whole)
water and/or green tea

AM Snack #3
(Me/A) 1 hard boiled egg
(F) grapes (½ cup or 17 small)
water

AM Snack #4
(V) celery – 2 stalks
(Me/A) peanut butter 2 tbsp
water and/or herbal tea

AM Snack #5
(V) mixed raw veggies (1 cup- various colours)
(M) chocolate milk (1 cup)
water

AM Snack #6
(V) mixed raw veggies – 1 cup
(Me/A) – hummus – 2 tbsp
water and/or coffee/tea

AM Snack #7
(G) high fibre granola bar
(F) small apple
water and/or herbal tea

AM Snack #8
(M) light baby bell cheese
(V) mixed raw veggies (1 cup)
water

AM Snack #9
(F) banana
(Me/A) unsalted peanuts – 1.5 oz
water and/or green tea

AM Snack #10
(M) yogurt, NS added (100g indiv.portion)
(F) smll piece of fresh fruit
water

Jen's Food Plan

I've promised several people that I would send them Jen's food plan that she created for me, and it just seems easier to post it here. I'll start with Breakfast, and eventually add everything as I have time.

The Key to the bracketed letters in front of each food is:

(Me/A) = meat or alternatives (ex. beans and legumes)

(F) = Fruit

(G) = Grain

(M) = milk - 1%, skim or low-fat soy

BREAKFAST IDEAS:

Breakfast #1 (G) Fibre 1 Original Cereal (½ cup) (G) 1 slice whole wheat toast OR another ½ cup of whole grain cereal (multi-grain Cheerios) (Me/A) peanut butter (2 tbsp) (F) - ½ banana (M) – milk, skim or 1% (1 cup) water	Breakfast #2 (G) 1 cup All Bran Flakes (M) milk, skim or 1% (½ cup) (F) orange (medium) (Me?A) – hard boiled egg (1) Water and/or cup of green tea
Breakfast #3 (Me/A) 1 egg (poached or fried) (fat) non-hydrogenated argarie (1 tsp) or non-stick cooking spray (G) 1 whole grain English muffin (F) ½ grapefruit (sweetened with splenda if needed) (M) yogurt, no sugar added (¾ cup) water	Breakfast #4 (g) All Bran Flakes (½ cup) (G) Kashi Go Lean (½ cup) (M) milk, skim or 1% (1 cup) (F) fresh fruit salad (½ cup) water and/or herbal tea
Breakfast #5 (Me/A) 1 egg (poached or fried in minimal margarine or use non-stick cooking spray) (G) 1 whole grain English muffin (F) ½ grapefruit (sweetened with splenda if needed) (M) yogurt, no sugar added (¾ cup) water	Breakfast #6 (Me/A) – back bacon or ham (1oz) (G) 2 whole grain waffles (F) hot unsweetened applesauce (½ cup) (free extras) – cinnamon (½ tsp) (M) yogurt, no sugar added (¾ cup) water and or coffee/tea
Breakfast #7 (G) Miltigrain Cheerios (½ cup) (G) All Bran Buds (1/3 cup) (M) cottage cheese, low-fat (1 cup) (F) Mixed berries, fresh or frozen (1 cup) water and/or herbal tea	Breakfast #8 Smoothie (M) yogurt, no sugar added (1/3 cup) (M) milk, skim or 1% (¾ cup) (F) mixed berries, fresh or frozen (2/3 cup) (F) ½ banana (G) slow cook oats, raw (¼ cup) (fat) – ground flaxseed (1 – 2 tsp) water (2tbsp in smoothie)
Breakfast #9 (G) plain rice cakes (2) (Me/A) peanut butter (2 tbsp) (F) ½ banana, sliced (M) milk, skim or 1% (1 cup) (sweets) honey – (1 – 2 tsp) water and/or green tea	Breakfast #10: Grab and Go Trail Mix (G) whole grain cereal, mixed ¾ cup (I.e Shreddies, Vector, All Bran Flakes, Multigrain Cheerios, Fibre 1) (F) dried cranberries (1/8 cup) (F) raisins (1/8 cup) (Me/A) mixed nuts (¼ cup) unsalted (M)yogurt – no sugar added – indiv. Portion hot water with lemon wedge