Diary of My Healthy Eating Day

I talk a lot about food and my ongoing effort to eat healthy and not return to my former eating habits. Plant-based diet, mindful eating, sugar reduction, whole foods, and macro tracking are all methods I have borrowed from to retool my meals. I avoid thinking in terms of ‘banned foods’ even as I certainly had removed some of my favorite meals while in weight loss mode. Cutting out foods had more to do with deciding between more food volume with lower calories to keep me full and get the right nutrition. As I moved into and now live in maintenance mode I keep the same trade-off mindset but I also think about portion size to keep things under control.

There is nothing boring, bland, or measly about how I eat. A healthy food addiction won’t allow any of that. And, I do change things up where my lunch looks more like dinner or I eat a big breakfast and then lighter meals the rest of the day.  I’m a petite woman so the amount of food I can eat is drastically lower than the average woman. The challenge is to keep my calories within 1400 per day and only allow myself 1600 on a given day when I have a particularly active week (climb a mountain one day, or paddle all day, or go on a longer run than usual). To be honest, if I didn’t run at least 4-5 times per week (get in at least 30 minutes) I would be eating 1200 – 1300 calories just to maintain. Doesn’t that sound like dieting?

While I talk/blog about all these things, sometimes it is easier to show what a typical day of eating looks like for me. Maybe it will help and inspire you to enjoy eating whether you are trying to maintain or on a weight loss program. Disclaimer, I arranged the food to look pretty for you but I am usually more interested in eating than creating food art. Calories and macros are from my MFP tracker.

Breakfast: Bagel and Cream Cheese with Lox and Strawberries
296 Calories 42% Carbs 31% Fat 26% Protein

My favorite meal has always been bagel and lox. On Mother’s Day my family knows that they need to always have this ready when I come down in the morning, its that important to me. Typically, a bagel when trying to lose weight is a big no-no – calories and big carbs. In keeping with my mantra of no banned foods,  I can get thin bagels at the market that are less than half the calories of regular ones. I can also use 1/3 less fat cream cheese. In addition, by right sizing my calories there I give myself room for strawberries.

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Lunch: Antipasti Plate 
211 Calories 38% Carbs 26% Fat 36% Protein

My favorite meals are nibbling meals using my fingers. In fact, last night for dinner my kitchen table looked like it belonged in Tuscany rather than a suburb outside of Boston. Italian meats, cheese, tortellini, roasted vegetables, olives, pickles, ciabatta, dipping oil, shrimp, and of course a bottle of Italian wine. Picking up on what was left over, I arranged my lunch plate with cold asparagus, cold ginger garlic carrots, plums, shrimp and smoked gruyere. You might not be able to tell, but this is on a regular dinner plate. Lots of food. Also a bit distorted, the fruit and vegetables is actually 2/3s the plate.

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Snacks: Anise Cookie, cut off piece of Framingham Baking Co cheese Pizza
Calories 196 58% Carbs 29% Fat 13% Protein

Yes, I do splurge. The Framingham Baking Co. is an institution and has some nostalgia for me. Celebrating its 100th birthday this year, my history with this gem started 30 years ago in high school. Me and my friends would jump in the car and head over after school for a big slice of focaccia pizza baked fresh that day. My son Matt is now hooked on the pizza himself. Today, I made a stop and picked up pizza, cookies, and homemade pasta. Not being able to wait until I made it home, I snuck an Anise cookie and took a strip off of a pizza slice (full slice shown). Yes, it was before I could have my lunch, but so worth it!

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Dinner: Chicken and gravy with mushrooms, asparagus, spinach and polenta, Can of Guinness
Calories 379 40% Carbs 28% Fat 32% Protein

We sat down to a Thanksgiving style meal (sub chicken for turkey) complete with mashed potatoes, butternut squash, stuffing, green beans, roasted carrots, and yes, gravy a few nights ago. Well, I have a lot of chicken left over and what better to do with it than turn it into chicken and gravy. I love a creamy garlicky polenta, but the boys don’t, so they had open faced hot chicken sandwiches while I had polenta. A small variation that isn’t hard to adjust for and we all get another fall comfort meal this week. And, let’s not forget that it is dinner, so what better to pair with this meal than a cold creamy Guinness.

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So far I’ve had 1182 calories. I’m going to add 100 ghost calories since I was tasting my food as I cooked and I’m still not completely sure that I got the calories right on my cookie and pizza. That brings me to 1282 – lets just round up to 1300. The plan is to chill with Tom watching Mr. Robot and then grab a chocolate pop for dessert with a few strawberries. That gets me to almost 1400 calories.

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So that is it. A bit short for the day, but I’m full, enjoyed my meals, and feel like overall I succeeded in staying the course.

 

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Oh Wow – Cauliflower Hash with Marinara and Fried Egg

Not sure if it was because I had just finished my workout, was hungry before my workout, or if I just outdid myself, but my dinner was sooooo gooood!

I have a confession, I have an obsession with cauliflower rice. I don’t even think of it as a substitute anymore. I’ll take cauliflower rice over real rice, couscous, pasta or potatoes any day. My other recent obsession if going full on Beyoncé but instead of putting a ring on it, I put a fried egg on it. Well, tonight, I put these two obsessions together and I ate it so fast I couldn’t even take a picture and share.  But, I will share my recipe.

Michele’s Cauliflower Hash with Marinara and Fried Egg

I made this for one, but you could easily multiply this for four based on my measurements. I am also using some leftovers but you can substitute for fresh.

Prep Time: 10 minutes

Cooking Time: 10 minutes

Ingredients:

1/4 head of cauliflower (will make about 5 oz ‘rice’)
1 oz baby spinach
2 T pine nuts
1/4 cup marinara sauce (scooped from a half used jar)
1 large egg
1 1/2 oz cooked hamburger (took a quarter from a portabella swiss burger made the night before)
1 T chopped garlic
pinch kosher salt
pepper from pepper grinder

Directions:

Cut cauliflower roughly and add to food processor. Pulse until it is chopped. Add in spinach and pulse again until spinach is chopped and cauliflower is the consistency of rice.

Place pine nuts on a aluminum foil and toast in the toaster oven for several minutes until pine nuts become a toasted color. Keep an eye on them as they easily and quickly burn.

Cut up a cooked gourmet portabella and swiss burger into quarters. Take one quarter and chopped up. You can use any other pre-cooked leftover burger or simply cook up some fresh ground beef.

In hot pan, spray with cooking spray and add in cauliflower and spinach mixture. Sprinkle in the kosher salt and grind the amount of pepper you like. After about two minutes, add in garlic, pine nuts and chopped burger. Saute until cauliflower is tender and then pour onto a plate. Then add the marinara sauce over the hash.

In same pan, spray again with cooking spray and fry the egg. If you like, sprinkle egg with a bit of kosher salt and grind pepper over ( I do ). When egg is starting to brown at the edges, flip over to form a fast crust over the yolk. You want the the yolk to still be saucy.

Remove egg and lay over the top of your hash, then prick the yolk to allow it to flow over. Then eat!

Nutrition: 306 calories according to MyFitnessPal log

Ideas:

I could easily have changed out the burger for shrimp, chicken sausage, or ground turkey.

If you don’t like pine nuts, I’ve also added chopped cashews and pistachios. But I’m sure walnuts could also be good.