Wednesday, November 24, 2010

What I Ate: November 23, 2010

What a crazy day. It started off great and continued to be great professionally, then pretty much ended with the news that my great aunt passed away. She had end-stage lung cancer so it was not a surprise (and really is almost a relief); I mostly feel bad for my grandmother who lost her last living sibling and her closest sister.

  • Chocolate spice protein frosty: 1/2 scoop Matrix perfect chocolate protein powder (60 kcals, 11.5g protein, 1.5g net carbs, 1g fat), 1 tbsp. Hershey's regular cocoa (10 kcals, 1g net carbs), 2 tsp. SF/FF chocolate Jello pudding mix (10 kcals, 2g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), sprinkle of cinnamon, ginger, allspice (5 kcals), 4 packets Truvia (1 kcals). Total - (167 kcals, 25.5g protein, 7.5g carbs, 2g fat).
  • Sbux decaf with 2T half and half (40 kcals, 0.8g protein, 1g carbs, 3.4g fat), 5 Truvias (2 kcals), and 4 Splendas (12 kcals, 3g carbs.) Total - (54 kcals, 0.8g protein, 4g carbs, 3.4g fat).
  • 1 serving (120 grams) homemade chili con carne (149 kcals, 16g protein, 6g net carbs, 5.5g fat)
  • Sbux decaf with 2T half and half (40 kcals, 0.8g protein, 1g carbs, 3.4g fat), 4 Truvias (1 kcals), and 6 Splendas (18 kcals, 4.5g carbs.) Total - (59 kcals, 0.8g protein, 5.5g carbs, 3.4g fat).
  • 1 serving pasta-less lasagna (about 158 kcals, 18.3g protein, 9.6g net carbs, 3.1g fat).
  • Chocolate spice protein frosty: 1/2 scoop Matrix perfect chocolate protein powder (60 kcals, 11.5g protein, 1.5g net carbs, 1g fat), 1 tbsp. Hershey's regular cocoa (10 kcals, 1g net carbs), 2 tsp. SF/FF chocolate Jello pudding mix (10 kcals, 2g carbs), 1T ground flax (30 kcals, 1.5g protein, 0g NET carbs, 2g fat), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), sprinkle of allspice, tiny bit of vanilla extract, 5 packets Truvia (2 kcals). Total - (193 kcals, 27g protein, 7.5g carbs, 4g fat).
Total:
780 calories
88.4 grams of protein
40.1 grams of net carbs
21.4 grams of fat.

I didn't leave work till almost 11 PM, so I didn't get to walk back home tonight. I did at least walk to work for 2.7 miles. It's mostly downhill though.

Monday, November 22, 2010

What I Ate: November 22, 2010

I'm getting back on track after a full weekend of sugar craziness. More on that later.
  • Vanilla spice protein frosty: 1/2 scoop Matrix vanilla protein powder (55 kcals, 11.5g protein, 1g carbs, 0.8g fat), 2 tsp. FF/SF vanilla pudding mix (10 kcals, 2g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), 1 tsp. ground flaxseed (10 kcals, 0.5g protein, 0g NET carbs, 0.7g fat), maple extract, about 1 tsp. each cinnamon and allspice (12 kcals, 1.4g net carbs), 1/2 tsp. nutmeg (6 kcals, 0.3g net carbs), 1/4 tsp. ground cardamom, 1/4 tsp. ground ginger. Total - (174 kcals, 26g protein, 7.7g net carbs, 1.5g fat).
  • Sbux decaf with 2T half and half (40 kcals, 0.8g protein, 1g carbs, 3.4g fat), 5 Truvias (2 kcals), and 4 Splendas (12 kcals, 3g carbs.) Total - (54 kcals, 0.8g protein, 4g carbs, 3.4g fat).
  • 1 serving pasta-less lasagna (about 158 kcals, 18.3g protein, 9.6g net carbs, 3.1g fat).
  • Sbux coffee with 3T half & half (60 kcals, 1.2g protein, 1.5g carbs, 5.1g fat), 5 Truvias (2 kcals), and 4 Splendas (12 kcals, 3g carbs). Total - (74 kcals, 1.2g protein, 4.5g carbs, 5.1g fat).
  • 1 serving pasta-less lasagna (about 158 kcals, 18.3g protein, 9.6g net carbs, 3.1g fat).
  • Egg-white omelet: 3 egg whites (48 kcals, 10.8g protein, 0.6g carbs, 0.2g fat); 2 slices turkey bacon (80 kcals, 10g protein, 2g carbs, 2g fat); about 30 grams butternut squash (14 kcals, 0.2g protein, 2.8g net carbs, 0g fat), about 100 grams spaghetti squash (28 kcals, 0.6g protein, 5g net carbs, 0g fat), about 20 grams onion (8 kcals, 0.2g protein, 1.4g carbs, 0g fat), about 10 grams elephant garlic (14 kcals, 0.6g protein, 2.8g carbs, 0g fat), a sprinkle of parsley. Total - (about 192 kcals, 22.4g protein, 14.6g net carbs, 2.2g fat).
  • Chocolate spice protein frosty: 1/2 scoop Matrix perfect chocolate protein powder (60 kcals, 11.5g protein, 1.5g net carbs, 1g fat), 1 tbsp. Hershey's regular cocoa (10 kcals, 1g net carbs), 2 tsp. SF/FF chocolate Jello pudding mix (10 kcals, 2g carbs), 1 tsp. ground flax (10 kcals, 0.5g protein, 0g NET carbs, 0.7g fat), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), sprinkle of cinnamon, ginger, allspice (5 kcals), 5 packets Truvia (2 kcals). Total - (178 kcals, 26g protein, 7.5g carbs, 2.7g fat).
Total:
988 calories
113 grams of protein
57.5 NET grams of carbohydrate
21.1 grams of fat.

Walked 2.7 miles to work, then did an intermediate yoga class at Quiet Mind tonight. I took the bus most of the way home which was supposedly going to save time so I could make yoga class, but it turns out I would have gotten home faster just walking the whole way! I don't miss taking the bus at all.

Tuesday, November 16, 2010

What I Ate: November 16, 2010

  • Chocolate-cinnamon protein frosty: 1/2 scoop Matrix perfect chocolate protein powder (60 kcals, 11.5g protein, 1.5g net carbs, 1g fat), 1 tbsp. Hershey's regular cocoa (10 kcals, 1g net carbs), 2 tsp. SF/FF chocolate Jello pudding mix (10 kcals, 2g carbs), 1 tsp. ground flax (10 kcals, 0.5g protein, 0g NET carbs, 0.7g fat), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), sprinkle of cinnamon, 3 packets Truvia (1 kcal). Total - (172 kcals, 26g protein, 7.5g carbs, 2.7g fat).
  • Sbux decaf with 2T half and half (40 kcals, 0.8g protein, 1g carbs 3.4g fat), 5 Truvias (2 kcals), and 5 Splendas (15 kcals, 3g carbs). Total - (57 kcals, 0.8g protein, 4g carbs, 3.4g fat).
  • 110 grams butternut squash (half of a miniature one from the Columbia Heights Farmers' Market!) (44 kcals, 0.9g protein, 11.6g carbs, 0g fat) and 1 medium hard-boiled egg (65 kcals, 5.5g protein, 0.3g carbs, 4.4g fat). Total - (109 kcals, 6.4g protein, 11.9g carbs, 4.4g fat). Not great stats on that squash - yikes! Oh well, I have some roasted for the rest of the week too, so I'm gonna eat it.
  • Chicken-zucchini salad of deliciousness: 84g zucchini (14 kcals, 1g protein, 2g net carbs, 0g fat); 48g green beans (16 kcals, 0.9g protein, 2.3g net carbs, 0.2g fat); 13g radish (3 kcals, 0.2g carbs), 17g beets (8 kcals, 0g protein, 1.5g net carbs, 0g fat), 10g eggplant (4 kcals, 0g protein, 0.6 net carbs, 0g fat); 2 oz. roasted chicken breast (110 kcals, 16.7g protein, 0g carbs, 4g fat); 6g onion (3 kcals, 0.4g net carbs); 2 olives (30 kcals,3g fat); 43g tomato (8 kcals, 0.4g protein, 1.2g net carbs, 0.1g fat). Total - (196 kcals, 19g protein, 8.2g net carbs, 7.3g fat)
  • Spinach-turkey bacon-egg salad of deliciousness: 37g spinach (9 kcals, 1g protein, 0.6g net carbs); 41g eggplant (14 kcals, 0.3g protein, 2.5g net carbs, 0.2g fat); turkey bacon (divided 3 slices into 5 salads) (24 kcals, 3g protein, 0.6g net carbs, 0.6g fat); 5g onion (2 kcals, 0.4g net carbs); 10g zucchini (2, 0.2,g net carbs); 15g radish (3 kcals, 0.2g net carbs); 15g beet (7 kcals, 1g net carbs); 17g green beans (6 kcals, 0.3g protein, 0.8g net carbs); 1 medium egg (65, 5.5, 0.3, 4.4). Total - (132 kcals, 10.1g protein, 6.6g net carbs, 5.2g fat).
  • Sbux decaf with 2T half and half (40 kcals, 0.8g protein, 1g carbs 3.4g fat), 5 Truvias (2 kcals), and 5 Splendas (15 kcals, 3g carbs). Total - (57 kcals, 0.8g protein, 4g carbs, 3.4g fat).
  • About 2 oz. raw cashews (312 kcals, 10.4g protein, 15.2g net carbs, 24.8g fat)
  • Chocolate-ginger protein frosty: 1/2 scoop Matrix perfect chocolate protein powder (60 kcals, 11.5g protein, 1.5g net carbs, 1g fat), 1 tbsp. Hershey's regular cocoa (10 kcals, 1g net carbs), 2 tsp. SF/FF chocolate Jello pudding mix (10 kcals, 2g carbs), 1 tsp. ground flax (10 kcals, 0.5g protein, 0g NET carbs, 0.7g fat), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), sprinkle of allspice, a few slices raw ginger, 4 packets Truvia (1 kcal). Total - (172 kcals, 26g protein, 7.5g carbs, 2.7g fat).
Total:
1,207 calories
99.5 grams of protein
55.3 net grams of carbohydrate
53.9 grams of fat.

Weight Tuesday morning: 180.0. Argh.

Exercise was walking from home to work, from work to WLS support group, and then back home - a total of 6.8 miles.

Sunday, November 14, 2010

What I Ate: November 14, 2010

  • Vanilla-strawberry protein frosty: 1/2 scoop Matrix strawberry cream protein powder (55 kcals, 11.5g protein, 1g carbs, 0.8g fat), 2 tsp. FF/SF vanilla pudding mix (10 kcals, 2g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), 1 tsp. vanilla extract (12 kcals), 2T Splenda granular (12 kcals, 3g carbs). Total - (170 kcals, 25.5g protein, 9g net carbs, 1.8g fat).
  • About 2.5 oz. raw cashews after church
  • Roast chicken, spinach, and baked beans from James Hoban's Irish restaurant in Dupont Circule. Met some girls there for brunch. I shouldn't have ordered anything; should have just concentrated on the company. First off, I wasn't hungry. Second, I should have known the food would be terrible - it's an Irish pub and I know Irish pubs well enough to know they aren't known for their cooking. The roasted chicken sounded like it was going to taste good because of the sage, but it was way undersalted and overcooked (breast was soooo dry.) Also, I asked them to omit the potatoes, but potatoes were ALL OVER the plate. But brunch was fun anyway.
  • Nibbles at the Metropolitan Cooking & Entertaining Show. I went to see Paula Deen live. At the end of the expo, I tasted a bunch of little things on the theory that this was a one-time event. I had tiny tastes of all kinds of stuff - Grand Marnier/chocolate pecan, white chocolate pecan, amaretto pecans, Paula Deen's seafood dip on a cracker, some random pumpkin cake, these utterly delicious fruit preserves on bread, these weird cookies that were designed to pair with wines (in flavors like apricot/sage, peanut butter chocolate, salted something, rosemary, espresso, etc.), sweet potato bread . . . hmm, I think that was it.
  • Sbux decaf with SF hazelnut syrup, 5 Truvias (2 kcals), and 5 Splendas (15 kcals, 4g carbs). Total - (17 kcals, 4g carbs).
  • Sbux decaf with SF hazelnut syrup, 5 Truvias (2 kcals), 4 Splendas (12 kcals, 3g carbs), and 3T half & half (60 kcals, 1.6g protein, 1.5g carbs, 5.2g fat). Total - (74 kcals, 1.6g protein, 4.5g carbs, 5.2g fat).
  • Ungodly amount of cashews! This time, roasted and salted . . . ARGH.
Weight this morning: 179.2. Uptick deserved between Pouch Party binging and Starbucks cashews. Also, I am in PAIN from the Ashtanga yoga class, so my body might also be retaining a little water due to muscle fatigue. I was expecting worse.

Exercise was walking all over DC (5.8 miles): from home to church, to the Farmers' Market, to brunch, to the food expo, and then back home.

Saturday, November 13, 2010

What I Ate: November 13, 2010

  • Chocolate-maple protein frosty: 1/2 scoop Matrix perfect chocolate protein powder (60 kcals, 11.5g protein, 1.5g net carbs, 1g fat), 1 tbsp. Hershey's Special Dark cocoa (10 kcals, 1g net carbs), 2 tsp. SF/FF chocolate Jello pudding mix (10 kcals, 2g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), 1 tsp. maple flavoring, 3T Splenda granular (18 kcals, 4g carbs), 1T ground flaxseeds (30 kcals, 1g protein, 2g fat). Total - (209 kcals, 26.5g protein, 9.5g net carbs, 4g fat).
  • Sbux coffee with 3T half & half (60 kcals, 1.2g protein, 1.5g carbs, 5.1g fat), 5 Truvias (2 kcals), and 5 Splendas (15 kcals, 3g carbs). Total - (77 kcals, 1.2g protein, 4.5g carbs, 5.1g fat).
  • 1 serving (120 grams) homemade chili con carne (149 kcals, 16g protein, 6g net carbs, 5.5g fat) and large hard-boiled egg (72 kcals, 6.3g protein, 0.4g carbs, 5g fat). Total - (221 kcals, 22.3g protein, 6.4g carbs, 10.5g fat)
  • Pouch Party extravaganza = LOTS of eating. Even if it was WLS-friendly food, I still overate! I had Nik's Thanksgiving Casserole, Jen's Corn Pudding (yum!!), Jen's Green Bean Casserole, Nik's Curried Cheese Ball (couldn't keep my hands out of this), Nik's Sugar-Free Eggnog (a-m-a-z-i-n-g), Nik's pumpkin pie, and Jen's incredibly delectable sugar-free Chocolate Trifle. I think they are still in the process of rolling out all the recipes on their blog, or maybe you have to pay to get all of them if you weren't at the event. At any rate, I ate good.
  • 2 Sbux decaf coffees, 10 Truvias (3 kcals), 8 Splendas (24 kcals, 6g carbs), 5T half and half
  • 2 packets Sahale Snacks Southwestern cashews (280 kcals, 10g protein, 14g net carbs, 28g fat) (it all fell apart here, especially)
  • Vanilla-strawberry protein frosty: 1/2 scoop Matrix strawberry cream protein powder (55 kcals, 11.5g protein, 1g carbs, 0.8g fat), 2 tsp. FF/SF vanilla pudding mix (10 kcals, 2g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), 1 tsp. vanilla extract (12 kcals), 2T Splenda granular (12 kcals, 3g carbs). Total - (170 kcals, 25.5g protein, 9g net carbs, 1.8g fat).

In other words, I ate everything in sight.

Weight Saturday morning was 178.0 (well, the digital scale said things between 173.4 and 179.2, but 178.0 seemed the closest digital number to what the mechanical scale was saying. Yes, I've been using both every day.)

For exercise, I went to the advanced Ashtanga yoga class at Quiet Mind Yoga. It's way above my level, but it's fun, predictable, and the instructor is very good. QM is running a holiday special where you can get unlimited classes through January 10, 2011 for $100. This is a terrific deal. Just going twice a week, I could get about 18 classes in during that time. That's about $5.50/class. I wasn't planning to go back to QM; in fact, I just got a Groupon deal for Boundless. But this is a deal I couldn't pass up. My Boundless Groupon is good through May 2011, so I have plenty of time to get those 4 classes after the QM holiday deal is over.

Friday, November 12, 2010

What I Ate: November 11, 2010

  • Chocolate-ginger protein frosty: 1/2 scoop Matrix perfect chocolate protein powder (60 kcals, 11.5g protein, 1.5g net carbs, 1g fat), 1 tbsp. Hershey's regular cocoa (10 kcals, 1g net carbs), 2 tsp. SF/FF chocolate Jello pudding mix (10 kcals, 2g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), a few slivers of raw ginger, sprinkle of allspice, 2T Splenda granular (12 kcals, 3g carbs).
  • Sbux decaf with 2T half and half (40 kcals, 0.8g protein, 1g carbs, 3.4g fat), 5 Truvias (2 kcals), and 4 Splendas (so much for dialing the Splenda down - 12 kcals, 3g carbs.) Total - (54 kcals, 0.8g protein, 4g carbs, 3.4g fat).
  • 1 serving pasta-less lasagna (135 kcals, 15g protein, 8g carbs, 2.6g fat), 2 100-calorie packs of almonds (200 kcals, 8g protein, 4g carbs, 18g fat).
  • About 6 oz.? of a vanilla creme Oh Yeah! in instant decaf (95 kcals, 13.8g protein, 1.3g carbs, 3.9g fat).
  • Sbux decaf with 2T half and half (40 kcals, 0.8g protein, 1g carbs, 3.4g fat), 5 Truvias (2 kcals), and 4 Splendas (so much for dialing the Splenda down - 12 kcals, 3g carbs.) Total - (54 kcals, 0.8g protein, 4g carbs, 3.4g fat).
  • An insane number of Bariatric Advantage raspberry calcium chews; they are gone now, thank God
  • Roughly 2 oz. raw cashews
  • Nibbled a teensy-tiny bit of my roommate's horribly gross Godiva brownies. I have never met a black girl who couldn't bake brownies out of a box. She should be embarrassed! lol. But the good thing is, nasty brownies aren't tempting. Black bean cake is much better.
  • Chocolate-strawberry protein frosty: 1/2 scoop Matrix strawberry cream protein powder (55 kcals, 11.5g protein, 1g carbs, 0.8g fat), 2 tsp. FF/SF chocolate pudding mix (10 kcals, 2g carbs), 1T Hershey's cocoa (10 kcals, 1g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), 2T Splenda granular (12 kcals, 3g carbs). Total - (168 kcals, 25.5g protein, 10g carbs, 1.8g fat).
Weight Thursday morning was 180.2.

Exercise was walking to and from work, 5.4 miles.

I've worked out a little system with me and the scary, scary nuts. If I walk home from work, which is more taxing than walking to work because it's dark and there's a big uphill climb, I can reward myself with ONE SERVING of raw cashews at the Whole Foods that's about halfway between work and home. This is similar to the practice I used back in SC, where I'd stop by the Fresh Market to get a small number of whatever nuts I was into after work if I had the calories to spend. This way, I can have my beloved nuts, but I'm not able to graze on them all day long. :-) It didn't work out so well this day because I'd otherwise eaten so much, but I like the idea.

Wednesday, November 10, 2010

What I Ate: November 10, 2010

  • Chocolate-maple protein frosty: 1/2 scoop Matrix perfect chocolate protein powder (60 kcals, 11.5g protein, 1.5g net carbs, 1g fat), 1 tbsp. Hershey's regular cocoa (10 kcals, 1g net carbs), 2 tsp. SF/FF chocolate Jello pudding mix (10 kcals, 2g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), 1 tsp. maple flavoring, 2T Splenda granular (12 kcals, 3g carbs). Total - (173 kcals, 25.5g protein, 10.5g net carbs, 2g fat).
  • Sbux decaf with 2T half and half (40 kcals, 0.8g protein, 1g carbs, 3.4g fat), 5 Truvias (2 kcals), and 3 Splendas (yes! I'm dialing the Splendas on down - 9 kcals, 2g carbs.) Total - (51 kcals, 0.8g protein, 3g carbs, 3.4g fat).
  • 1 serving (120 grams) homemade chili con carne (149 kcals, 16g protein, 6g net carbs, 5.5g fat) and large hard-boiled egg (72 kcals, 6.3g protein, 0.4g carbs, 5g fat). Total - (221 kcals, 22.3g protein, 6.4g carbs, 10.5g fat)
  • Sbux decaf with 2T half and half (40 kcals, 0.8g protein, 1g carbs, 3.4g fat), 5 Truvias (2 kcals), and 4 Splendas (so much for dialing the Splenda down - 12 kcals, 3g carbs.) Total - (54 kcals, 0.8g protein, 4g carbs, 3.4g fat).
  • 144 grams (approx. 1 cup) brussels sprouts blanched and sauteed with orange zest and Liquid Smoke (about 75 kcals, 5.6g protein, 6.5g net carbs, 1g fat).
  • Mini-binge on Bariatric Advantage raspberry calcium chews (about 150 kcals, 15g net carbs)
  • About 2 oz. raw cashews - which honestly tore my stomach up (326 kcals, 10g protein, 12g net carbs, 24g fat)
  • Chocolate-maple protein frosty: 1/2 scoop Matrix perfect chocolate protein powder (60 kcals, 11.5g protein, 1.5g net carbs, 1g fat), 1 tbsp. Hershey's regular cocoa (10 kcals, 1g net carbs), 2 tsp. SF/FF chocolate Jello pudding mix (10 kcals, 2g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), 1 tsp. maple flavoring, 2T Splenda granular (12 kcals, 3g carbs). Total - (173 kcals, 25.5g protein, 10.5g net carbs, 2g fat).
  • Pasta-less lasagna (135 kcals, 15g protein, 8g carbs, 2.6g fat).
Again, today my exercise was walking to and from work, 5.4 miles total. I weighed myself on Wednesday morning, but I don't remember the number now :-/

Tuesday, November 9, 2010

What I Ate: November 9, 2010

  • Chocolate-maple protein frosty: 1/2 scoop Matrix perfect chocolate protein powder (60 kcals, 11.5g protein, 1.5g net carbs, 1g fat), 1 tbsp. Hershey's regular cocoa (10 kcals, 1g net carbs), 2 tsp. SF/FF chocolate Jello pudding mix (10 kcals, 2g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), 1 tsp. maple flavoring, 2T Splenda granular (12 kcals, 3g carbs). Total - (173 kcals, 25.5g protein, 10.5g net carbs, 2g fat).
  • Sbux with 2T half and half (40 kcals, 0.8g protein, 1g carbs, 3.4g fat), 5 Truvias (2 kcals), and 4 Splendas (12 kcals, 3g carbs). Total - (54 kcals, 0.8g protein, 4g carbs, 3.4g fat).
  • 3 oz. chicken, mostly dark meat (about 187 kcals, 23g protein, 0g carbs, 9.7g fat).
  • Sbux with 2T half and half (40 kcals, 0.8g protein, 1g carbs, 3.4g fat), 5 Truvias (2 kcals), and 4 Splendas (12 kcals, 3g carbs). Total - (54 kcals, 0.8g protein, 4g carbs, 3.4g fat).
  • Salad with 2 oz. raw spinach (13 kcals, 1.6g protein, 0.8g carbs, 0g fat), 10 grams zucchini (3 kcals), 30 grams green peas (25 kcals, 1.6g protein, 2.8g net carbs, 0g fat), 50 grams charred green beans (20 kcals, 1g protein, 3g net carbs, 0.5g fat), 12 medium shrimp (72 kcals, 12g protein, 0g carbs, 0g fat), 1 large olive (15 kcals, 1.5g fat), and a splash of apple cider vinegar. Total - (148 kcals, 16.2g protein, 5.8g net carbs, 2g fat).
  • 1 serving (120 grams) homemade chili con carne (149 kcals, 16g protein, 6g net carbs, 5.5g fat) and large hard-boiled egg (72 kcals, 6.3g protein, 0.4g carbs, 5g fat). Total - (221 kcals, 22.3g protein, 6.4g carbs, 10.5g fat); 1 100-calorie pack almonds (100 kcals, 4g protein, 2g net carbs, 9g fat); and 1 Babybel cheese (50 kcals, 6g protein, 0g carbs, 3g fat).
  • Between 1.5 and 2 oz. raw cashews from Whole Foods (post-yoga meal) - probably unwise
  • Unwise eating - not because of what it was but because I didn't need the calories: About 1 portion of my pasta-less lasagna (135 kcals, 15g protein, 8g carbs, 2.6g fat) and a lot of chicken (both breast and dark meat).
For exercise, I walked both to and from work (a total of 5.4 miles.) I also went to a (lame) Flow 1 class at Flow Yoga, right next to the Whole Foods. I like Flow Yoga, but I didn't care for this particular class. It was also SO CROWDED afterwards that any calmness I gathered in class was completely gone by the time I got out of there. I still want to go and try a class with their Anusaran, Megan Davis, but my 2 class for $20 is up and I just got a special on Groupon for 4 Boundless Yoga classes for $35. So for the next month or so, I'll be visiting Boundless. Even though the class was lame, it was still good to get back on my mat. I hadn't practiced in two weeks!

Weight this morning: 179.6.

Monday, November 8, 2010

What I Ate: November 8, 2010

I'm writing these on the days themselves, but posting them days later. I realized on Wednesday that I hadn't typed in any of my Sunday food - argh. But I do recall that I had lots of coffee (went to coffee with friends), a tiny sip of Oh Yeah! protein drink, a chocolate protein frosty, a banana protein frosty, and tastes of things I cooked for the week including pastaless lasagna (eggplant, zucchini, and roasted red pepper replace noodles) and the crispy skin from the chicken I roasted for the week. I also failed to exercise. It was NOT a good nutritional day.
  • Banana pudding protein frosty: 1/2 scoop Matrix vanilla protein powder (55 kcals, 11.5g protein, 1g carbs, 0.8g fat), 2 tsp. FF/SF vanilla pudding mix (10 kcals, 2g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), 1 tsp. vanilla extract (12 kcals), 2T Splenda granular (12 kcals, 3g carbs), 50 grams banana (45 kcals, 0.5g protein, 10g net carbs, 1.5g fat). Total - (215 kcals, 26g protein, 19g net carbs, 3.3g fat).
  • Sbux decaf with 2T half and half (40 kcals, 0.8g protein, 1g carbs, 3.4g fat) and Truvia/Splenda combo (about 18 kcals, 4g carbs). I'm trying to wean myself off Splenda and lessen my sweet tooth more generally- but it will be gradual as I am an artificial sweetener-fiend. Total - (58 kcals, 0.8g protein, 5g carbs, 3.4g fat)
  • 1 serving (120 grams) homemade chili con carne (149 kcals, 16g protein, 6g net carbs, 5.5g fat) and large hard-boiled egg (72 kcals, 6.3g protein, 0.4g carbs, 5g fat). Total - (221 kcals, 22.3g protein, 6.4g carbs, 10.5g fat)
  • 3 oz. roasted chicken breast (110 kcals, 20g protein, 2g carbs, 2.5g fat)
  • Approximately 1.5 oz. cheese, mostly smoked gouda, at an event (150 kcals, 10.5g protein, 0g carbs, 12g fat)
  • Less than 1 oz. raw cashews (roughly 163 kcals, 5g protein, 7g net carbs, 12g fat)
  • Chocolate-maple protein frosty: 1/2 scoop Matrix perfect chocolate protein powder (60 kcals, 11.5g protein, 1.5g net carbs, 1g fat), 1 tbsp. Hershey's regular cocoa (10 kcals, 1g net carbs), 2 tsp. SF/FF chocolate Jello pudding mix (10 kcals, 2g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), 1 tsp. vanilla extract, 1/2 tsp. maple flavoring, 2T Splenda granular (12 kcals, 3g carbs). Total - (173 kcals, 25.5g protein, 10.5g net carbs, 2g fat).
  • A little bit of pasta-less lasagna (made with eggplant, zucchini, and roasted red peppers instead of pasta, and ground turkey breast, homemade tomato sauce, a combo of FF ricotta and FF cream cheese (the FF ricotta can be grainy, but the cream cheese combats that)) (roughly 70 kcals, 7g protein, 5g carbs, 1.5g fat).
Total:
1,160 calories
122.1 grams of protein
54.9 grams of net carbs
47.2 grams of fat.
Weight this morning was 180.5. I deserve to go up after the ridiculousness of Sunday.

Monday was truly crazy. The only exercise I got was the approximately 6-miles of walking: from home to work (2.7 mi), from work running like crazy back and forth to the DC Council office, the walk from work to the event, and finally walking from the event home. There's no good cardio in any of that walking, but I do like the fact that it accomplishes the dual goals of calorie-burning and saving money that I'd otherwise be spending on public transportation.

Saturday, November 6, 2010

What I Ate: November 6, 2010

Auditioned for a choir today. It went horribly, not because I didn't sing well, but because they were asking me all these questions about music that I just didn't know the answers to. I knew it was bad when, at the end, they asked me if I'd ever been trained (I haven't) and they were like, "because I noticed you tilt your neck up sometimes . . . that's not a great technique." So basically they were telling me I don't know how to sing properly, and I guess it doesn't matter whether I sang well or did well with the pitch exercises. I wasn't prepared for the questions I encountered. It felt like I was auditioning for Sunday Best or like, Kirk Franklin's or Fred Hammond's choir. If I had known that's what I was getting into, I would have done a little research beforehand so I could have faked it till I made it. :-(

Okay, moving along. I ate foolishly today. After the audition, I was starving and was trying to get home quickly, but I don't know my way around Maryland too well yet, so I got lost. I didn't have anything with me. So - when you're lost and you need protein food quickly, what springs to mind? Nuts, of course. For me, cashews (even though I could have bought a single-serving of pistachios if I had to go the nut route.)

You know what happened. Over the course of the day, I ate the entire canister. And because I hadn't actually counted to see how egregious my misdeeds were, I ate poorly later tonight as well. Then I was like, "Dang, now I've grazed my way up to almost 3000 calories today. Awesome."

  • Chocolate-maple protein frosty: 1/2 scoop Matrix perfect chocolate protein powder (60 kcals, 11.5g protein, 1.5g net carbs, 1g fat), 1 tbsp. Hershey's regular cocoa (10 kcals, 1g net carbs), 2 tsp. SF/FF chocolate Jello pudding mix (10 kcals, 2g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), 1 tsp. maple flavoring, 2T Splenda granular (12 kcals, 3g carbs). Total - (173 kcals, 25.5g protein, 10.5g net carbs, 2g fat).
  • A whole tub of cashews. (1600 kcals, 50g protein, 80g net carbs, 130g fat). Yep. It took hours, but I did that.
  • Poh tak soup at Thai restaurant with friends. Despite the ridiculousness of the rest of my eating day, this was a very good choice. It had 1 shrimp, 3 pieces of squid, and 1 mussel in a lemongrass broth with lime juice and basil. It was supposed to be spicy, but it wasn't, and it wasn't so good from where I got it. But I could tell that at a good Thai restaurant, it would probably be delicious. In keeping with the RNY eating rules, I sipped on the broth first and ate the solids last. :-)
  • Starbucks decaf coffee with 2T half and half (40 kcals, 0.8g protein, 1g carbs, 3.4g fat) and 10 Splendas (30 kcals, 7g carbs). Total - (70 kcals, 0.8g protein, 8g carbs, 3.4g fat).
  • Came home, went haywire - Probably what amounts to 2 of my low-carb red velvet cupcakes with sugar-free cream cheese icing. (roughly 324 kcals, 14g protein, 16g net carbs, 15g fat).
  • Several strawberries
  • 1 large hard-boiled egg (72 kcals, 6.3g protein, 0.4g carbs, 5g fat) and 8 small steamed shrimp with mustard Q sauce (56 kcals, 9g protein, 3g carbs, 0.8g fat).
Weight Saturday morning: 179.2. Yeah. That doesn't make sense given the high calories and lack of exercise over the last couple days, does it? I've lost almost 9 pounds in less than a week, supposedly. Well, I know the scale won't be so kind tomorrow.

In any event, I'm not getting excited. As usual, whether my weight goes up or down on a day to day basis usually depends less on my behavior and more on hormones or something. The real problem is not that I regained 18 pounds, but rather that I went from fluctuating between 170-178 to fluctuating between 180-188. That's essentially a ten-pound gain. I want to permanently get back to those 170s.

What I Ate: November 5, 2010

I'm starting to really see why I regained those 18 pounds. When I don't fully plan my day, I eat a heck of a lot of food! Not because I can physically eat a lot - I can't - but I'm sometimes eating things that are calorically dense like eggs and nuts. I've also been ingesting a million calories a day from Splenda! In addtion, I've been staying up too late in recent weeks, which has always resulted in eating more.

This day was terrible nutritionally, but I at least I see the types of things I'm doing wrong.

  • Vanilla-strawberry protein shake: Vanilla strawberry protein frosty: 1/2 scoop Matrix strawberry cream protein powder (55 kcals, 11.5g protein, 1g carbs, 0.8g fat), 2 tsp. FF/SF vanilla pudding mix (10 kcals, 2g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), 1 tsp. vanilla extract (12 kcals), 2T Splenda granular (12 kcals, 3g carbs). Total - (170 kcals, 25.5g protein, 9g net carbs, 1.8g fat).
  • Starbucks bold (caffeinated) with 2T half and half (40 kcals, 0.8g protein, 1g carbs, 3.4g fat), 4 Splendas (12 kcals, 3g carbs)
  • Cashew attack. Well, not really. I actually affirmatively decided to eat these. I'm guessing about 2.5 oz.? (390 kcals, 13g protein, 19g carbs, 31g fat)
  • 2 portabella mushroom caps (44 calories, 2g protein, 8g carbs, 0g fat), 2 large hardboiled eggs (144 kcals, 12.6g protein, 0.8g carbs, 10g fat), and mustard Q sauce (about 15 kcals, 2g carbs). Total - (203 kcals, 14.6g protein, 10.8g carbs, 10g fat). I definitely overate here. Would have been very satisfied with just one of the mushrooms and eggs!
  • Starbucks decaf with 3T half and half (60 kcals, 1.6g protein, 1.5g carbs, 5.2g fat), 10 pumps of SF vanilla syrup, 3 Splendas (9 kcals, 2g carbs)
  • 1 serving (120 grams) homemade chili con carne (149 kcals, 16g protein, 6g net carbs, 5.5g fat) with 8 medium steamed shrimp (56 kcals, 10.6g protein, 0.8g fat). Total - (205 kcals, 26.6g protein, 6g net carbs, 6.3g fat).
  • Starbucks decaf with 2T half and half (40 kcals, 0.8g protein, 1g carbs, 3.4g fat), 8 Truvias (3 kcals), 4 Splendas (12 kcals, 3g carbs). Total - (55 kcals, 0.8g protein, 4 carbs, 3.4g fat).
  • Chocolate-maple protein frosty: 1/2 scoop Matrix perfect chocolate protein powder (60 kcals, 11.5g protein, 1.5g net carbs, 1g fat), 1 tbsp. Hershey's regular cocoa (10 kcals, 1g net carbs), 2 tsp. SF/FF chocolate Jello pudding mix (10 kcals, 2g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), 1 tsp. vanilla extract, 1/2 tsp. maple flavoring, 3T Splenda granular (18 kcals, 5g carbs). Total - (179 kcals, 25.5g protein, 12.5g net carbs, 2g fat).
  • Over the course of the night, 3 of a new cannelini bean-based red velvet cupcake (336 kcals, 16.5g protein, 21g net carbs, 17.4g fat). OOPS. This is why it would have been better for me to keep a running tally of my calories instead of totalling them up only after the fact. I actually had no idea I'd had so many calories during the rest of the day. I guess getting back into tracking, given my slightly different food needs now, is harder than I thought. This is probably why I had the regain in the first place . . .

Weight Friday morning: 182.6.
Work is insane (but insanely fun) right now, so I didn't get a chance to get to the gym. But I did walk the over 2.5 miles back from work, so that's at least something (I try to do that on days that I have to miss the gym.)

I miss yoga!!! I haven't been in over a week now and, while of course I could practice at home, I miss going to a studio. I just haven't had the time.

Thursday, November 4, 2010

What I Ate: November 4, 2010

Already, I've gotten a smidge off-track, thanks to cashews! I'm so weak around them. I was quite stressed at work and stayed till after 11 PM, so I went to CVS and got a small canister of cashews. Yeah. That didn't go so well . . .

  • 1 serving (120 grams) homemade chili con carne (149 kcals, 16g protein, 6g net carbs, 5.5g fat) and large hard-boiled egg (72 kcals, 6.3g protein, 0.4g carbs, 5g fat). Total - (221 kcals, 22.3g protein, 6.4g carbs, 10.5g fat)
  • Vanilla strawberry protein frosty: 1/2 scoop Matrix strawberry cream protein powder (55 kcals, 11.5g protein, 1g carbs, 0.8g fat), 2 tsp. FF/SF vanilla pudding mix (10 kcals, 2g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), 1 tsp. vanilla extract, about 1/4 cup Splenda granular (24 kcals, 6g carbs). Total - (170 kcals, 25.5g protein, 12g net carbs, 1.8g fat).
  • Starbucks decaf with 2T half and half (40 kcals, 0.8g protein, 1g carbs), 4 packets Truvia (1 kcals), 6 packets Splenda (18 kcals, 4.5g carbs). Total - (58 kcals, 0.8g protein, 5.5g carbs, 0g fat).
  • Delicious wrap: 1 Flatout Light (90 kcals, 7g protein, 9g net carbs, 3.5g fat) with 8 medium steamed shrimp (56 kcals, 10.6g protein, 0.8g fat), 2 slices Hormel Natural deli chicken (34 kcals, 7.3g protein, 0g carbs, 0.7g fat), 40 grams tomato (8 kcals, 0.4g protein, 1.2g carbs, 0g fat), 10 grams onion (4 kcals, 0.7g net carbs), and 1.5T mustard BBQ sauce (about 15 kcals, 2g net carbs). Total - (207 kcals, 25.3g protein, 13.7g carbs, 5g fat).
  • Starbucks Thanksgiving Blend (uh oh . . .) with 2.5T half and half (50 kcals, 1g protein, 1.5g net carbs, 3.4g fat), 6 packets Splenda (18 kcals, 4g carbs) (got SF vanilla syrup)
  • Salad with about 1.5 cups mustard lettuce (15 kcals, 1g protein, 1g net carbs, 0g fat), 2 slices turkey bacon (80 kcals, 10g protein, 2g carbs, 2g fat), 33 grams portabella mushroom (22 calories, 1g protein, 4g carbs, 0g fat), 30 grams French breakfast radishes (6 kcals, 0g protein, 0.5g net carbs, 0g fat), and mustard BBQ sauce (about 10 kcals, 1g carbs). Total - (133 kcals, 13g protein, 8.5g carbs, 2g fat).
  • Bariatric Advantage chocolate calcium chews mini-binge (about 225 kcals, 22.5g net carbs)
  • A ton of cashews
  • 1 serving (120 grams) homemade chili con carne (149 kcals, 16g protein, 6g net carbs, 5.5g fat).

Weight Thursday morning: 184.7.

What I Ate: November 3, 2010

  • Chocolate-ginger protein frosty: 1/2 scoop Matrix perfect chocolate protein powder (60 kcals, 11.5g protein, 1.5g net carbs, 1g fat), 1 tbsp. Hershey's Special Dark cocoa (10 kcals, 1g net carbs), and 2 tsp. SF/FF chocolate Jello pudding mix (10 kcals, 2g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), 1 tsp. vanilla extract, 1 tsp. flax meal (10 kcals, 0.5g protein, 0g NET carbs, 0.7g fat), sprinkle of cinnamon, a few slices of raw ginger, about 1/4 cup Splenda granular (24 kcals, 6g carbs). Total - (171 kcals, 25.5g protein, 6.5g carbs, 2.7g fat)
  • 1 serving (120 grams) homemade chili con carne (149 kcals, 16g protein, 6g net carbs, 5.5g fat), 1 small hardboiled egg (54 kcals, 4.7g protein, 0.3g carbs, 3.7g fat). Total - (203 kcals, 20.7g protein, 6.3g net carbs, 9.2g fat).
  • Salad with about 1.5 cups mustard lettuce (15 kcals, 1g protein, 1g net carbs, 0g fat), 38 grams French breakfast radishes (7 kcals, 0.2g protein, 0.7g net carbs, 0g fat), 3 slices Hormel Natural Choice deli chicken (50 kcals, 11g protein, 0g carbs, 1g fat), 1 tiny hardboiled egg (about 37 kcals, 3.1g protein, 0g carbs, 2.5g fat) with a little mustard, Liquid Smoke, worcestershire vinaigrette (about 5 kcals, 0g net carbs). Total - (114 kcals, 15.3g protein, 1.7g net carbs, 3.5g fat).
  • Starbucks decaf coffee with 3T half and half (60 kcals, 1.4g protein, 2g net carbs, 5.2g fat), 3 packets of Truvia (1 kcal), and just 8 packets of Splenda (about 24 kcals, 6g carbs). Total - (85 kcals, 1.4g protein, 8g carbs, 5.2g fat).
  • 4 oz. whole chicken salad (about 136 kcals, 14g protein, 2g carbs, 8g fat) and 1.5 oz. homemade reduced-fat higher protein smoky pecan pimento cheese (about 90 kcals, 7g protein, 1g carbs, 6g fat). Total - (226 kcals, 21g protein, 3g carbs, 14g fat).
  • Dinner at Raku - not entirely successful: About a cup of ginger-pumpkin soup (about 160 kcals, 1g protein, 18g carbs, 8g fat), sashimi (octopus, salmon, yellowtail, and tuna - I didn't eat all of it) (about 140 kcals, 18g protein, 3g carbs, 5g fat) , and a very, very unfortunate amount of fried calamari - argh! (about 175 kcals, 15g protein, 8g carbs, 5g fat). My dinnermate ordered it and I didn't have the willpower not to eat any. Total order: (475 kcals, 34g protein, 29g carbs, 18g fat). I have to say - it really did not feel like that much food. My measurements are probably wrong, but I'd rather overestimate than underestimate.
  • Starbucks Thanksgiving Blend coffee (wanted to taste it) with 3T half and half (60 kcals, 1.4g protein, 2g net carbs, 5.2g fat), 5 packets of Truvia (1 kcal), and just 3 packets of Splenda (about 9 kcals, 2g carbs). Total - (70 kcals, 1.4g protein, 4g carbs, 5.2g fat).
  • Vanilla strawberry protein frosty: 1/2 scoop Matrix strawberry cream protein powder (55 kcals, 11.5g protein, 1g carbs, 0.8g fat), 2 tsp. FF/SF vanilla pudding mix (10 kcals, 2g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), 1 tsp. vanilla extract, about 1/4 cup Splenda granular (24 kcals, 6g carbs). Total - (170 kcals, 25.5g protein, 12g net carbs, 1.8g fat).
  • 1 100-calorie pack Emerald Natural Almonds (100 kcals, 4g protein, 2g net carbs, 9g fat)
Total:
1,614 calories (yikes!)
150.2g protein
51.5g net carbs
63.4g fat.

Morning weight was 184.4. Exercise was just 30 minutes on the elliptical, but I tried to keep it brisk.

Wednesday, November 3, 2010

What I Ate: Election Day Edition - and Back to Basics

I have a love-hate relationship with Election Day. It's exhilarating, but so often it's disappointing and I'm left wondering what the heck people are thinking. It's fitting that I would rededicate myself to my love-hate relationship with careful food and nutritional tracking today.

In late July, I somehow got myself down to 169.8 pounds. It was just one morning, and I never saw the 160s again, but I was holding steady in the 170s for a while. Yesterday, I went to my knew (very bariatric-friendly!) primary care doctor, and there the scale said 187.8. Yup. That's eighteen pounds above my lowest weight. Yikes! My clothes all still fit, but I can look at my body and see that it's a little bigger in certain places.

The doctor said we should treat this like an emergency, and I completely agree with her. Part 1 of fixing this is going back to planning my meals carefully and tracking my nutritional intake.
  • Vanilla strawberry protein frosty: 1/2 scoop Matrix strawberry cream protein powder (55 kcals, 11.5g protein, 1g carbs, 0.8g fat), 1T. FF/SF vanilla pudding mix (15 kcals, 3g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), 1 tsp. vanilla extract, 1 tsp. flax meal (10 kcals, 0.5g protein, 0g NET carbs, 0.7g fat), about 1/4 cup Splenda granular (24 kcals, 6g carbs). Total - (185 kcals, 26g protein, 13g net carbs, 2.5g fat).
  • Starbucks decaf coffee with about 3T half and half (60 kcals, 1.4g protein, 2g net carbs, 5.2g fat) and 15 packets of Splenda (about 45 kcals, 10g carbs). Total - (105 kcals, 1.4g protein, 12g carbs, 5.2g fat). Yikes! Splenda sux.
  • 1 salad with about 1.5 cups mustard lettuce (15 kcals, 1g protein, 1g net carbs, 0g fat), 41 grams French breakfast radishes (7 kcals, 0.2g protein, 0.7g net carbs, 0g fat), 2 strips turkey bacon (80 kcals, 10g protein, 2g carbs, 2g fat), and 1 slice fat-free cheese (30 kcals, 4g protein, 2g carbs, 0g fat) with a little mustard, Liquid Smoke, worcestershire vinaigrette (about 5 kcals, 0g net carbs). Total - (138 kcals, 15.2g protein, 5.7g net carbs, 2g fat).
  • 1 serving (120 grams) homemade chili con carne (149 kcals, 16g protein, 6g net carbs, 5.5g fat), 1 small hardboiled egg (54 kcals, 4.7g protein, 0.3g carbs, 3.7g fat), 5 pickle chips (about 5 kcals). Total - (208 kcals, 20.7g protein, 6.3g net carbs, 9.2g fat). Gosh this was heavenly. I've recently improved my egg boiling technique thanks to an old blog post on Serious Eats, the first installment of The Food Lab by Kenji Lopez-Alt. The yolk was like buttah and complemented the chili amazingly well.
  • 4 oz. whole chicken salad (about 136 kcals, 14g protein, 2g carbs, 8g fat) and 1.5 oz. homemade reduced-fat higher protein smoky pecan pimento cheese (about 90 kcals, 7g protein, 1g carbs, 6g fat). Total - (226 kcals, 21g protein, 3g carbs, 14g fat).
  • Well - I was supposed to have miso-glazed surf and turf (lamb kidneys and scallops) with a tiny bit of Granny Smith apple, mustard lettuce, and orange:

But I overcooked the kidneys a bit, and they tasted too livery for me. So I wound up just eating the 3 large sea scallops (39 kcals, 7.5g protein, 1.5g carbs, 0g fat) with about 1 tsp.-worth of miso (14 kcals, 1g protein, 1g carbs, 0g fat), about 10 grams of apple (7 kcals, 2g carbs), and a squeeze of orange juice. Total - (60 kcals, 8.5g protein, 4.5g carbs, 0g fat).
  • Neapolitan protein frosty: 1/2 scoop Matrix strawberry cream protein powder (55 kcals, 11.5g protein, 1g carbs, 0.8g fat), 2 tsp. FF/SF chocolate pudding mix (10 kcals, 2g carbs), 1/2 scoop 1% cottage cheese (81 kcals, 14g protein, 3g carbs, 1g fat), 1.5 T Hershey's cocoa (15 kcals, 3g net carbs), 1 tsp. vanilla extract, 1 tsp. flax meal (10 kcals, 0.5g protein, 0g NET carbs, 0.7g fat), about 1/4 cup Splenda granular (24 kcals, 6g carbs). Total - (195 kcals, 26g protein, 15g carbs, 2.5g fat).
  • 6 Bariatric Advantage calcium chews (90 kcals, 9g net carbs)
  • 10 Tums (yeah - I know. It's a battle . . . ) (50 kcals, 10g net carbs)
Total:
1,257 calories
118.8g protein
78.5g net carbohydrate
35.4g fat

Sunday, October 31, 2010

I Had Real Food for Dinner

Most of the day was decaf coffee with half and half and black bean chocolate-orange cake, but I had one protein shake and one real meal today. Here's the real meal:


It's just a simple, lovely Farmers' Market salad. All but two of the components are from the White House Farmers' Market.

From the Market, there are delicious dijon-tasting mustard lettuce leaves, sweet purple bell peppers, mildly peppery French breakfast radishes, tart green tomatoes - all veggies but the lettuce lightly sauteed - and medium rare bison ranch steak ("ranch steak" is from the shoulder, so it's a lean and less expensive cut that you must be careful not to overcook.)

From my home kitchen/leftovers, there are blanched/sauteed brussels sprouts and South Carolina mustard bbq-based vinaigrette. Yum.

The Angel and the Devil

The Angel: No sugar added, flourless, low-carb chocolate-orange cake with chocolate ganache


You know the drill. Pretty much every chocolate cake I make these days is a spin on the black bean chocolate cake. This is that recipe with the zest of two oranges mixed in. I had to go to the regular supermarket instead of Whole Foods this week, so the ganache is made with Hershey's sugar-free chocolates (usually I'd prefer CarbRite or one of the Belgian versions. But with such a thin layer, it's nice this way too.)

The Devil: Full sugar almond sour cream pound cake with plum-balsamic glaze and almond brown sugar crunch topping





The pound cake base is a twist on Paula Deen's Almond Sour Cream Pound Cake recipe. It's a little too sweet for my liking, but the plum-balsamic glaze (just plums, both granulated and powdered sugar, water, and balsamic vinegar) does a lot to counteract that. I would never make this cake without an acidic component.
Fortunately, I'm not really a sour cream pound cake fan, so the Devil is not so tempting. The Angel looks kinda devilish, with the whole black and orange motif, while the Devil looks pure, sprinkled with white sliced almonds. Yeah. And it's Halloween. That's where that title came from . . .

Friday, October 22, 2010

What I Ate: October 21, 2010

I baked this last night (Thursday):


It's a riff off Ina Garten's plum cake tatin (aka plum upside down cake) recipe: Plum-lemon cake tatin with cinnamon and sage-infused simple syrup and candied sage.

It's not low-sugar. It's not low-carb. It's not low-fat. It's not low in anything except . . . protein. But it's not for me or any other WLS folks (that I know of.) It's for the skinny carb-lovers at work. I have a longstanding disdain for fruit mixed with bread, so I haven't felt too tempted by it. I did taste the batter though, and the lemon cake base was delish. It was nothing like the terrible chocolate cake episode, however.

Gorgeous, huh? Maybe I'll try a low-carb, low-sugar version to get rid of the rest of my plums.

  • Chocolate-ginger protein frosty with 1 tsp. flax meal
  • About 3 T half and half in Sbux coffee
  • More half and half in Le Pain Quotidien coffee
  • About 4-4.5 oz. chicken salad and the last of the Moist Apple Cake (which seemed to get more delicious with age!)
  • More decaf coffee with half and half
  • Tastes of my Smoky Pecan pimento cheese (this one is wls-friendly) and beater licks from the Plum Cake Tatin.
  • 2 small organic eggs with 2 slices Hormel Natural Choice turkey, 5 chopped grape tomatoes, a little onion, and a little Cracker Barrel 2% cheddar cheese
  • Neapolitan protein frosty

I didn't work out :-( Not good.

Thursday, October 21, 2010

What I Ate: October 20, 2010

  • Chocolate-ginger protein frosty with about 1 tsp. flax meal
  • A couple T half and half in Sbux decaf
  • 3 oz. chicken salad and a small (1.5 oz.?) sliver of the leftover Moist Apple Cake with vanilla buttercream
  • A couple more T half and half in Sbux decaf
  • 1 100-calorie pack natural almonds and 1 Babybel Light cheese round
  • More half & half in Sbux decaf
  • Massive amounts of roasted unsalted cashews. Massive. Emotional eating. :-(

I went to the gym in the middle of the day today. I just did 35 minutes on the elliptical.

I was doing well on keeping my calories low - almost too well - until I went to the grocery store and had a really jarring and terrible altercation with this very impatient man in the self-checkout line. We'd all been waiting a long time. But I guess he felt like he shouldn't have to wait, and he starts yelling about how everyone currently checking out was "selfish" because we were taking too long (keep in mind, I had 2 items and had been checking out all of 3 minutes.) I was annoyed and yelled back at him (mistake.) I said something to the effect that he was going to have to wait like everyone else, and that I guess I was just going to stand there and hold up the line even further. THEN he called me an "ignorant-ass whore" and I LOST it. I brought up my profession, my school, a bunch of other stuff - yeah. (Nevermind that the job stuff was completely irrelevant because what he said would have been inappropriate even if I were an unemployed high school dropout.) It went on from there, and I was so flustered by the whole thing that I accidentally left my beloved water bottle at the store.

I was mad at myself for (1) being so flustered I couldn't think of more clever and appropriate retorts; (2) letting him get under my skin. I'm not sorry I responded to him; I just wish I'd done so in a more classy way. I let him get to me. Then I went home and, over the course of several hours, ate an extremely large amount of cashews. I'm glad I didn't force down a protein shake on top of it, but it was still a lot - probably double the number of calories I had during the rest of the day.

Of course, I get up Thursday morning and the scale was actually down a couple pounds. For now, my body usually loses weight when I binge on nuts. Nonetheless, emotional eating is never productive, and I am still annoyed by that whole scenario.

By the way: The "ignorant-ass whore" dude wound up taking even longer in the line than I did. He had some kind of problem with the cash register for which he needed customer assistance. Oh, the irony.

Wednesday, October 20, 2010

What I Ate: October 19, 2010 - and New Vitamins!

As you may know, I am a big fan of Celebrate bariatric vitamins for my multivitamins and iron. (I prefer Bariatric Advantage's calcium options.) I recently tried some of Celebrate's new flavors: I tried the 60 mg iron + C in Berry, and the multivitamin in Pineapple-Strawberry.

I'm not sure the Pineapple-Strawberry is as good as my old standby, the Mandarin Orange, but it's tasty. I'll definitely be adding it to the rotation.

The Berry iron has a tad more iron flavor than my beloved 30 mg Grape chewables, but they are still tasty and have none of the truly horrendous aftertaste of the Bariatric Advantage iron chewables. It's not surprising that the 60 mg pills would have a stronger iron flavor than the 30 mg. Also, my ferritin was a little lower than preferred in my March labs, so I want to take larger iron doses. I'd been taking 2 grape irons, but that's costly. You can get twice the amount of iron in the Berry vitamins for the same price.

Enough vitamin talk. Here is today's food & exercise report:

  • Chocolate-ginger protein frosty with 2 tsp. ground flaxseed: 1/2 cup fat-free cottage cheese, 1/2 scoop chocolate Matrix, 1.5 T Hershey's Special Dark cocoa powder, 2 tsp. ground flax, a few slivers of ginger, allspice, cinnamon, and 5-6 ice cubes
  • A couple T half and half in Sbux decaf
  • Too many pistachios and peanuts - probably 2 or 2.5 oz.
  • A couple more T half and half in decaf coffee
  • 3 oz. of my whole chicken salad, a tiny slice of the "Moist Apple Cake" with vanilla buttercream. I forgot to mention that I got the apple cake recipe from Bariatric Eating!
  • The last of the caprese from Sunday - 4 bocconcini and 4 grape tomatoes
  • Omelet made with 2 small eggs, 3 slices Hormel Natural Choice smoked turkey, 5 grape tomatoes, and 3 small mushrooms
  • Yummy strawberry protein frosty
  • Late night: 3-4 leftover banana chunks with the NSA chocolate ganache, leftover from Sunday :-(

Today's exercise was 50 minutes on the elliptical at the 14th & F Washington Sports Club. I detest that location. It's full of people that are even stodgier than the average DC set.

I listen to music when I work out, and occasionally I hum along with a bar or two. I'm way too out of breath to sing full voice, or to sing continuously. Most people are wearing their own headphones and are thus blissfully unaware that I'm not always completely silent when I exercise. But this morning, apparently a few haters complained about me to the WSC staff, and one of them came over and told me I was disturbing the other guests. I raised an eyebrow, rebuked Satan, and went right back to what I was doing. I don't complain to the management when the other guests disturb me by constantly passing gas et al., so they should just tolerate it when I let a few inadvertent words from a song pass through my lips. They can get over themselves. This would never happen at Columbia Heights or even the Gallery Place location.

Tonight was my second DC RNY support group meeting, and the first that was led by the bariatric psychologist. It was a good meeting, but I have never felt more C-R-A-Z-Y. I mentioned that I was getting adjusted to being in DC with a bunch of people who never knew me at 300 pounds, and that I didn't know how to react when my roommate gave me a few pieces of her old "fat" clothes (Size 12.) I also mentioned that I wanted to lose some more weight and/or have plastic surgery. The group members seemed aghast. I mean, I'm happy with where I am. But I really do want to shed the excess skin and feel more normal. And also, yeah, I'm a little sad that I'm the kind of person normal-sized people give their old fat clothes to. Maybe that's a little crazy in the grand scheme of things.

Monday, October 18, 2010

What I Ate: October 16-18, 2010

On Monday the 18th, I had:

  • Chocolate-ginger protein frosty - no pudding mix!
  • Leftover dilled pimento cheese and mustard-bbq pork meatballs from a gathering I had at my house on Sunday. I use Fage 0% instead of mayo in my pimento cheese, and the mustard bbq sauce is quite low-calorie with a mustard base, Splenda, vinegar, and seasonings.
  • Ditto - more meatballs and pimento cheese.
  • Leftover whole chicken salad with apples and roasted grapes (instead of using mayo, I roast the whole chicken and puree the dark meat chicken and chop the breast and wing meat. This way, the creaminess of the chicken salad primarily comes from the meat itself. But there's a smidge of olive oil and vinegar too.)
  • A handful of roasted and salted peanuts and a handful of roasted pistachios
  • Chocolate-maple protein frosty, again nixing the pudding mix.
  • Another handful of peanuts.

I have not worked out for THREE DAYS! This weekend left me exhausted. I literally spent all day - from 6 AM to past midnight - cooking/cleaning on both Saturday and Sunday for an event I hosted on Sunday evening. I even missed church on Sunday, which made me really sad. Planning for the Sunday event was difficult because I had to serve heavy hors d'oeuvres to people I don't know. I have very little experience with heavy hors d'oeuvres, but here's what I came up with:

  • Whole chicken salad (as mentioned above)
  • Dilled pimento cheese (as mentioned above)
  • Garlicky beet & winter squash dip - not the most popular item, even though it's delicious! People are funny about beets.
  • Crackers (carbs!) and chips (more carbs!) for non-ops to eat with the first three items
  • Crudite of jicama, zucchini, and red bell pepper for the health conscious to eat with the first three items -- of course this was barely touched
  • Herbed brussels sprouts and candied turkey bacon on skewers - people really liked this, even though I don't like brussels sprouts at room temperature
  • Caprese salad (with grape tomatoes, bocconcini, basil, and balsamic reduction) on skewers
  • Curry-roasted cauliflower and sweet potatoes - the vegan dish, and it got rave reviews from both the black folks at my house on Sunday and the white folks at work on Monday.
  • Pork meatballs with homemade South Carolina mustard bbq sauce
  • Apple spice cake with vanilla buttercream and pomegranate molasses. I made the cake from a Bariatric Eating recipe, but added vanilla, nutmeg, allspice, clove, and more cinnamon. I also used some coconut flour instead of all almond flour (coconut flour is cheaper and has better stats.) The pomegranate molasses is just Pom reduced to a thick, tart syrup - and it's full sugar and extremely flavorful, so just a slight drizzle over the cake is enough.
  • The good ol' black bean chocolate cupcakes, this time with a peanut butter-cream cheese filling, no sugar added chocolate ganache and salted peanut topping
  • Bananas coated with no-sugar-added chocolate ganache
  • White chocolate bark with dried cranberries, pistachios, and orange zest. This was not very popular at the party but was EXTREMELY popular at work the next day. Maybe white folks like white chocolate more. ;-)

Saturday the 16th and Sunday the 17th were pretty much just tastes of these foods. On Saturday, I did have one protein frosty in the morning. But, for the most part, it was all this stuff. Sunday, in particular, was a very carby day unfortunately. At least Monday was a big step toward getting back on track foodwise, and tomorrow morning I'll add the gym back into the mix.

Thursday, October 14, 2010

What I Ate: October 14, 2010

  • Maple chocolate protein frosty: 1/2 cup fat-free cottage cheese, 1/2 scoop Matrix chocolate protein, about 1 tbsp. Hershey's unsweetened cocoa, about 1 tbsp. SF/FF Jello chocolate pudding
  • Half and half in Sbux decaf coffee
  • 1 100-cal pack natural almonds and 1 Babybel Light cheese round
  • A little less than 1/2 bottle of Oh Yeah! vanilla creme protein divided between 2 decaf coffees with a little half and half
  • Another 100-cal pack natural almonds and 1 Babybel Light cheese round
  • Dinner/breakfast wrap: 2 medium organic farm-fresh eggs scrambled with 2 baby bella mushrooms, 2 sage leaves, and roughly 1.5 oz. leftover roasted chicken breast, all wrapped into 1/2 Flatout Light wrap. Yum!
  • Another maple chocolate protein frosty.

Exercise was 45 minutes on the elliptical at the Gallery Place Washington Sports Club.

Tuesday, October 12, 2010

Update - What I Ate: October 3-4 & 9-11, 2010

You'd think I was off doing something interesting, which would explain my lack of posting.

Nope, I've been doing the 9-5 every day. I've been eating the same old boring foods for the most part, with a few WLS-friendly exceptions. I just haven't posted because, well, I haven't. Also, once you get so behind, it's hard to get back to it because it takes more effort to go back and add all the previous days. Fortunately, because there wasn't a ton of variation and because I jotted my food down on Post-Its most days anyway, this shouldn't be too difficult.

Weight is stable, in my safe zone of the upper 170s. Yes, I wish I were losing weight. But more and more I realize I need to just embrace where I am.

Life has been fun. It's great being young and living in the city as a non-morbidly obese person. I had coffee with someone from law school the other day who wasn't a good friend of mine, and I felt comfortable around her in a way that I hadn't before. I think a lot of my previous discomfort with meeting and/or befriending certain people was weight-related (though I hate to admit that.) Also, we had "Columbus Day" (which I like to re-envision as Indigenous People's Day) off work, and I spent almost the entire day walking and standing, mostly at the National Zoo. It was super-fun. While I actually used to enjoy long walks as a morbidly obese person, I still think it was at least a little more fun now that I'm not quite so heavy.

So, food. I don't have exercise because I forgot to write it down every day, but I have been exercising regularly. I'm writing it where I remember, but definitely omitting some too.

Sunday, October 3:
  • Lots of half and half in decaf coffee
  • Lamb kidneys & eggplant


Monday, October 4

  • Chocolate and lavender protein frosty
  • Homemade Lunchables: 1/2 sundried tomato Flatout Light, toasted; 2 slices FF cheese; 2 slices Hormel Natural Choice deli turkey
  • 2 hard-boiled eggs with Splenda-sweetened mustard
  • 1 serving of my homemade creamy chicken and broccoli soup. I made this on the weekend and froze 8 individual servings. I figured that a cup would be just about right, but given the density of the chicken breast, I will make the servings a touch smaller next time. Of course, I try to follow the RNY rules for soup which, for me, means sipping all the liquid and saving the solids for the end.
  • Roasted chicken, 1/2 delicata squash, and a few chunks of roasted beets
  • 1 6-oz. cup of Fage 0% with SF/FF Jello cheesecake pudding mix and Believe cinnamon cappuccino protein
  • Did not exercise.

Saturday, October 9:

  • Chocolate-ginger protein frosty
  • Nibbled on homemade cinnamon-orange sugar-free angel food cake (base for bread pudding)
  • Another chocolate-ginger protein frosty
  • Robusto, gruyere, gouda, and another kind of cheese that I don't remember

  • Sunday, October 10:
    • Had friends over for brunch. I nibbled on each part of the meal, which included four courses: (1) Borscht w/egg, roasted grapes, and dill; (2) Seared scallops over mashed winter squash, mushrooms, sage, and roasted peas w/ shaved Robusto cheese; (3) Roasted citrus chicken breast w/ braised beet greens, sultanas, hazelnuts & balsamic vinegar; and (4) Apple-orange bread pudding w/ frozen pecan nougat & smoky vanilla creme anglaise. I was scrambling so much that I didn't take photos :(
    • Chocolate-covered strawberry protein frosty
    • Half and half in morning and late-night coffees
    Monday, October 11:

    • Chocolate-orange-ginger protein shake
    • Tub of roasted cashews
    • 1/3 Flatout Light with roasted chicken breast, fresh dill, and mustard
    • Chocolate orange protein shake. This tasted like one of those chocolate oranges you see in the grocery stores during the holidays
    • Tuna
    • Half and half

    Sunday, October 3, 2010

    What I Ate: September 30 - October 2, 2010

    Weird last three days. I might have to go back to measurement. My weight is creeping up!

    Basically, I've been making two big mistakes. (1) I've been eating the right foods, but probably too much of them. Even the nuts aren't rescuing me. (2) I've been eating very little through the day, but eating a lot at night. (1) is a much bigger issue than (2), but (2) makes me feel gross so I consider that a problem as well.

    On Thursday, I had a protein frosty in the morning and at night. Through the day, I ate soynuts, raw cashews, and a few almonds, plus half and half in my decaf coffee. I also had a pouch of Starkist tuna before bed.

    On Friday, I had a protein frosty in the morning and at night. I had half and half in my coffee, and a few ounces of almonds. I also ate some of the okra, corn, and tomatoes my grandmother canned for me with 1 Light Flatout.

    On Saturday, I had a protein frosty in the morning and half and half in decaf coffees. But then I didn't actually eat anything else until about 4 pm, and I definitely had gotten the shaky cold sweats. :( I was walking to Whole Foods which is pretty far from my house, and I guess my body couldn't take the activity with the lack of food. I decided I would eat a few raw cashews once I got to the store. But in my shakiness and slight disorientation/panic, I bought WAY too many, like a half pound! Of course I ate them all by the time the day was over. I also ate too much roasted chicken (I roasted it for the week, and my taste test turned into a full on meal) and had a couple spoonfuls of a creamy chicken and broccoli soup I also made for the week. I also had more roasted chicken breast with 1 sundried tomato light Flatout. So again, the problem was not what I ate, it was apparently how much I was eating.

    I will admit I didn't get to work out on Thursday or Friday. Work was very hectic on Thursday, and I went in early both days to finish an assignment. I planned to go to yoga after work on Friday, but I was 5 minutes late. (I love the bus, but it was very aggravating that day.)

    On Saturday, however, in addition to walking a ton, I tried Ashtanga yoga for the first time. The class was taught by Antonella at Quiet Mind Yoga. I could tell she was a little taken aback by the number of new faces, and she warned us that it was an advanced class and that she wouldn't slow down. (I had no idea this class was "advanced" before I arrived; the class title is simply "Ashtanga" and there's no mention of "advanced" in the description, so I assumed it was all levels.) At any rate, I loved this class. It wasn't so fast that I couldn't keep up. Plus, I usually enjoy a bit of a challenge in yoga. There were several poses I couldn't do, but that was true for lots of people in the class, even some of the obvious old-timers. We did a few poses that I love, including Wheel, Plow, and Shoulderstand. I had an awesome time and plan to dabble in a little more Ashtanga.

    This is an aside, but even with my stupid weight issues, I'm still feeling pretty awesome. It is simply amazing to be able to do all the physical things I can do now. I am still ultra-thankful for my RNY.

    Wednesday, September 29, 2010

    What I Ate: September 29, 2010

    • Butterscotch-cinnamon protein frosty. This was great. I replaced my normal Special Dark cocoa with a little SF/FF butterscotch pudding mix and used Inspire cinnamon cappuccino protein with an extra dash of cinnamon. Very tasty (for a non-chocolate shake)
    • About 2 T half and half in Sbux decaf
    • About 1 oz. (or a tiny bit more) of roasted unsalted cashews. I'm ready for these to be gone so I can get back to my raw cashews.
    • 2 T half and half in hot chai tea
    • 1/2 chocolate Oh Yeah! split between 2 instant decaf coffees (this was made with VIA, so a little pricey. I'm going back to the storebought instant coffee for these!)
    • About 2.5 oz. roasted cashews (the rest of them)
    • About 3 oz. raw cashews
    • Pistachio-chocolate protein frosty

    That's right. All I had to eat today is (too many) nuts, half and half, and protein shakes. And I was completely satisfied.

    Exercise was 45 minutes on the elliptical in the morning and 75 minutes of all-levels yoga at Quiet Mind Yoga in the evening. The yoga class was very different from what I'm used to, but in a positive way. There was more pranayama (breathing) and fewer asanas (poses), and some of the asanas were self-directed. The instructor, Daniel, was awesome but was just way out there from anything I'd ever experienced. There was less emphasis on alignment and more on breathing and "getting yourself out of yourself," as he put it.

    Tuesday, September 28, 2010

    What I Ate: September 28, 2010

    I overslept this morning, but other than that, I feel like I'm beginning to formulate a routine that will make sense. I intended to get up at 5, but didn't roll out of bed until 6:30! I actually think it will be fine if I wake up at 5:30 or 5:45; I should still have an hour of cardio that way.
    • Cinnamon cappucino protein frosty (well, more like a slushie - Inspire cinnamon cappucino tastes great but isn't thick enough to create a real frosty base without SF/FF pudding mix)
    • About 3 T half and half in decaf coffees
    • About 1 oz. almonds and 1 oz. cashews
    • Another ounce of cashews
    • 1 small roasted delicata squash seasoned simply with salt and herbs de provence
    • Pistachio-chocolate protein frosty

    It was a vegetarian day! Not even on purpose; I am just ambivalent about meat most days.

    Exercise today was 33 minutes on the elliptical and a 75-minute beginner yoga class at Quiet Mind Yoga in Columbia Heights. The class was decent. It's no City Yoga, but I liked it better than some random classes I've attended in other places. The class was a little slow-paced for my tastes, but that was expected because it was a beginner class. I deliberately chose a beginner class so I could get a better sense of what the studio was about at its most basic level. The jury is still out; there are lots of other classes to try with my nifty 2 weeks of unlimited yoga for a meager $20. And there are other studios I want to try, including an Anusara studio in Takoma Park/Silver Spring. But so far, thumbs up on Quiet Mind.

    Monday, September 27, 2010

    What I Ate: September 27, 2010

    Yay! My new DC life has begun. I started a new job today, and I'm finally working back toward establishing a routine. I've activated my new gym membership and plan to start using it in the morning. For the past three weeks or so, I've been traveling in Detroit, I celebrated my birthday with *hiking,* yoga, and *fishing* and I managed to be both impressively ON the wagon (getting back down to my very lowest weight) and egregiously OFF the wagon (in lieu of a birthday cake, I ate the carbiest of carbs - graham crackers, peanut butter, and chocolate chips, plus goat milk chocolate peanut butter fudge from Split Creek Farm. The scale, understandably, didn't like that much.)

    Anyway, this is what I ate today:
    • Chocolate cappucino protein frosty
    • A total of 2.5 oz. raw almonds, spread over 3 servings
    • A total of approximately 5 tbsp. half and half in 2 Sbux decaf coffees
    • 1 Texas BBQ flavored Primal Strip (vegan seitan jerky)
    • 1/2 sundried tomato Flatout Light, 2 slices of Hormel Natural Choice deli turkey, and about 1 tsp. mustard; 1/2 roasted organic delicata squash
    • Chocolate pistachio protein frosty
    I've had a few good meals since I've been away - here are some of my creations:

    Wednesday, September 8, 2010

    What I Ate: September 8, 2010

    • Rich chocolate protein frosty
    • 1 scrambled Wil-Moore farm egg over a protein waffle. I tweaked my waffle recipe down and it was a huge improvement! The waffle was delicious and didn't make a mess all over the counter. I added a little So Delicious coconut half and half to the egg and topped the waffle with sugar-free Mrs. Butterworth's syrup and a teensy smidge of butter.
    • Mocha protein frosty
    • 2 protein waffles made in my new way with a little butter, SF syrup, and SF Reddi Whip
    • A little more SF Reddi Whip
    • An ungodly amount of seared and roasted wild boar tenderloin with peach gastrique over onions sauteed in the boar jus and thyme-roasted diced butternut squash. My uncle hunts wild boar and gave me this tenderloin for free! This was my first time having wild boar tenderloin. Even though wild boar is technically pork, it looks and tastes much different from regular pork. First off, it's red meat, not white meat. Second, it has this gamey/barnyard flavor that I can't decide whether I enjoy or not. The gastrique was a great call because the acidity played well with the gamey flavor of the meat. Yet, unlike regular pork tenderloin, the wild boar didn't match up so well with the sweetness of the peach. I have another boar loin at my mom's house. I will make that one completely savory; maybe hit it with some smoke and spice.

    What I Ate: September 7, 2010

    Last day of work meant celebratory meals with boss/coworkers (lunch) and friends (dinner). With the exception of some sweet potato fries at lunch, yesterday was a very protein/fat-forward day considering what could have happened.

    The scale showed a more favorable number this morning, the morning after, too: 177.6. That's not back at my lowest, but it's back in what I'd started to consider my "safe zone" of 176-178.
    • 4 oz. Oh Yeah! vanilla creme protein drink in a decaf coffee
    • Goodbye lunch at 300 Senate: Most of the patty, pimento cheese, and about half the bacon from the "300 burger" (pimento cheese burger) and . . . several sweet potato fries. I tried to choose only the crispiest and most pouchworthy fries; left the rest. They were delicious. I wish I could get my oven sweet potato fries crispier like these!
    • 3 oz. Oh Yeah! vanilla creme protein drink in a decaf coffee
    • 2 strips turkey bacon with a couple ounces Whole Foods fat-free mozzarella
    • Goodbye dinner at California Dreaming: Most of a grilled salmon filet dipped in a little salad dressing (honey mustard and hot bacon/onion vinaigrette). The salad came with a roll, a HUGE pile of iceberg lettuce, tomatoes, mushrooms, and hearts of palm. I ate a couple of the hearts of palm and a bite or two of tomato with the salmon.
    • Rich chocolate protein frosty
    • The last 1/2 oz. of Whole Foods fat-free mozzarella

    I wanted to get in my last Fit Room time at the office, so I hit the elliptical for about 35 minutes. Time was tight being the last day, but I felt like saying goodbye to my Columbia gym!

    Tuesday, September 7, 2010

    What I Ate: September 4-6, 2010

    DISCLAIMER: I didn't eat so wonderfully the last three days. I'm struggling to stay on plan right now, and eager to go ahead and move and get back into a solid food and exercise routine. When I post what I ate, I'm not saying this is what YOU should eat, nor am I asking for advice. I don't need to hear, "Lay off the carbs!" because I already know I should lay off them. And, if the scale continues to creep up, this time I will know why. I was tempted to keep these days to myself, or perhaps to be less than honest about them. But that wouldn't do me much good. The key to success, ultimately, is going to be staying honest with myself about my behaviors.

    So I'm posting these days, acknowledging that they are not ideal post-RNY days whatsoever, and fighting, one moment at a time, to make better decisions.

    Saturday, September 4

    • Mocha protein frosty
    • Asparagus and candied turkey bacon with poached egg, preserved lemon syrup, and smoked sea salt. This was my post-yoga brunch and came in at or just below 100 calories.
    • 1/2 vanilla Oh Yeah! in Starbucks decaf coffee
    • 1 large peach and 24 butter toffee almonds
    • The last of my goat stew, and about 2 tbsp. Ruth's pimento cheese (yuck! definitely NOT as good as I remembered it pre-op. It was neon orange and appeared to have little real cheese in it. Pimento cheese must be homemade/housemade.)
    • Another mocha protein frosty
    • Evil middle of the night eats, not all at the same time or I would have popped right open: 1 large peach, a handful of honey nut Cheerios, a handful of Fiber One cereal, and a chocolate-oat Fiber One bar. ARGH - something about visiting the family makes me want to night-eat carbs. I'm working on this, but it will always be a battle and a process.
    Sunday, September 5
    • Mounds-inspired protein frosty (chocolate coconut) - I added my stepdad's coconut flavoring that he uses for baking to my regular chocolate frosty recipe. It was so delicious!
      Chicken-black bean burger patty, about 2 oz. butter toffee almonds, and 8 pretzel M&Ms (ARGH! I wanted to taste them, but I was supposed to eat three - not eight!)
    • 1/2 vanilla creme Oh Yeah! in decaf coffees
    • 2 mini Ellie Krieger Crisp Crab Cakes (I love her recipe. I had these frozen uncooked, so I just heated them up in a skillet after church); 1/2 baked sweet potato flavored with cinnamon, lemon, vanilla, and hint of salt; 1 slice Hormel 2% sharp "cheddar" processed cheese (I ate this while I waited for the crabcakes to heat. I was starving. Church was way too long.)
    • About 1 tbsp. fat-free half and half in a sugar-free chai tea - yum!
    • Mocha protein frosty
    • And here's where I fell off the wagon again. Those cursed late nights: A handful of pecans, which made my stomach hurt (pecans often sit weird for me), so I dulled the pain with a handful of Honey Nut Cheerios. Again - argh!
    Monday, September 6
    • Another Mounds-inspired protein frosty
    • More butter toffee almonds
    • Roast chicken
    • 1/3 hamburger, a tiny bit of chili, 1/2 slice 2% cheese, 1/2 pork chop, a couple bites hot dog, one bite bratwurst, and about 1/3 cup banana pudding ice cream. We had a mini cookout, and I saved all my carb intake for the ice cream.
    • More roast chicken and more banana pudding ice cream
    • A huge hamburger (just the patty) and the last few butter toffee almonds (less than 1/2 oz.)
    • Several tbsp. fat-free half and half in sugar-free chai teas and decaf coffees over the course of the day, particularly while playing Uno and Monopoly with the fam :)
    On Saturday, I went to a 75-minute hot yoga class with a new instructor, Jenny, at City Yoga. On Sunday, I did nothing - was in church most of the day. On Monday morning, I walked 3 miles at AnMed track - not awesome, but better than nothing!

    Saturday, September 4, 2010

    A Snippet of What I Ate: September 4, 2010

    Post-yoga brunch: Lightly steamed asparagus, "candied" crispy turkey bacon, and poached egg topped with preserved lemon syrup/zest and crunchy smoked salt.

    Friday, September 3, 2010

    What I Ate: September 3, 2010

    Yikes! This morning, the scale said I weigh a whopping 179.2 pounds. Not okay! I'm fine with anything below 178. I ate way too much last night, and even overate my pouch (ouch - that definitely needs to stop) AND I ate very late. Like, I was still eating at 2 AM, after eating very little in the early part of the day. My #1 challenge is avoiding compulsive eating by listening to what my body wants. My body did NOT want all the random food I ate last night. Today was a massive improvement.
    • Choco-nana protein frosty: 1/2 cup fat-free cottage cheese, 1/2 cup water, 1/2 scoop Nectar vanilla bean torte protein, 1 T Hershey's Special Dark cocoa, 1 tsp. butterscotch SF/FF pudding mix, lotsa ice.
    • Mocha protein frosty: 1/2 scoop Nectar cappuccino protein powder, 1/2 cup FF cottage cheese, 1/2 cup water, 1 T chocolate SF/FF pudding mix, Special Dark cocoa, a squirt of SF Reddi Whip
    • Approximately 2 oz. raw cashews from Fresh Market
    • Stewed goat with curry flavors, tomato, onion, garlic, bell pepper, collards, eggplant, and butternut squash, topped with an over-medium egg. I am LOVING this stew.


    • Another mocha protein frosty, made differently than the last one: 1/2 scoop Isopure dutch chocolate protein, 1/2 cup cottage cheese, a heaping spoonful of instant decaf coffee granules, water, both butterscotch and chocolate SF/FF pudding mix, a squirt of SF Reddi-whip

    What I Ate: September 2, 2010

    • Vanilla latte protein frosty
    • 1.5 oz. raw cashews
    • 1 Muscle Milk Light vanilla in decaf coffees, some instant and 1 at Starbucks
    • A handful of Nut Harvest fruit and nut mix, with heavy focus on the nuts and just a couple of the raisins and dried cranberries
    • Fat-free cheddar protein waffle with asparagus and a sauteed egg over well (no more runny yolks until this salmonella scare is closer to being resolved, sadly. I buy organic eggs most of the time, but there's still a risk.)
    • Banana cream protein frosty
    • Tastes and a serving of my curried goat stew, which I made with organic goat shanks from Wil-Moore Farms in Lugoff, SC. The stew has goat, tomato, onion, collards, bell peppers, and butternut squash chunks which are leftover and which replace the potato that is traditionally in curried goat. Instead of using a chicken broth base, I actually made a goat stock using the shank bones.
    • Fresh mozzarella (naturally carb-free!) with balsamic vinegar, basil, and a little Roma tomato

    Exercise was 51 minutes on the elliptical.

    Thursday, September 2, 2010

    What I Ate: September 1, 2010

    Yay! It's September, my favorite month. I love the transition from summer to fall. A time of new beginnings. And a time of my birthday :-)
    • Mocha protein frosty with 1/2 scoop chocolate Isopure, 1/2 cup fat-free cottage cheese, a little SF/FF chocolate pudding mix, and 1/2 sleeve Starbucks VIA (instant coffee)
    • 2 T half and half in a Starbucks venti decaf coffee
    • A handful of nut and dried fruit mix. I was very careful to focus on the nuts and to only have a tiny bit of the raisins and dried cranberries. Sugar, for me = massive weight gain. Even -- especially -- fructose (fruit sugar)!
    • Vanilla latte protein frosty
    • A teensy bit of Marble Slab ice cream. I was walking past the store and got the tiny spoon samples of Nutter Butter and Peanut Butter. I was curious what the difference in flavor was. The Nutter Butter has a stronger peanutty flavor compared to the
    • About 12 oz. of a 14 oz. container of Muscle Milk Light, 4 oz. in
    • Protein waffle mania continued (which y'all don't even know about, because I haven't talked about my obsession with protein waffles on here): Turkey bacon & fat-free cheddar waffle with an over-well egg and Mrs. Butterworth's sugar-free syrup. Followed up with some raw cashews.
    • Chocolate protein frosty with 1/2 scoop Isopure, 1/2 cup cottage cheese, SF/FF pudding mix, AND a couple T sugar-free Reddi Whip. The Reddi Whip wasn't as good as I thought it would be. I'll give it a few more tries.
    • Butternut squash oven "fries" with rosemary, salt, and pepper. I was just trying to see if the fries would work, and the plan was to have them for lunch the next day. Yeah, they were mush. Tasty mush, but mush.
    For exercise, I went to Sunrise Flow at City Yoga SC this morning. It was awesome! We worked on hanumanasana, which looks like this:


    Obviously, mine didn't quite resemble that . . . lol. But trying it was fun anyway.

    Tuesday, August 31, 2010

    Update on the Last Half of August 2010

    As you can tell, the blog went on hiatus for a couple weeks. I've learned a great deal during that time. If anyone's been concerned that I've "fallen off the wagon" in any way - don't. In fact, I weigh a little less today than I did 2 weeks ago.

    Weight and Food Tracking
    On the morning of August 15, my weight was 178.0. That was up a little more than 8 pounds from my lowest weight of 169.8. You see my food logs from that time - no, I wasn't doing anything that should have caused weight gain. I attribute it to hormones.

    This morning, I was 176.7. This whole time, I've been between 176.0 and 178.0. So, the weight is holding steady, which is all I'm aiming for at this point (I need to write a separate post about the purgatory between loss phase and maintenance phase.) But anyway, no cause for alarm w/r/t the scale.

    Apparently (at least right now when my routine and habits are relatively stable), I don't need to count every macronutrient every day in order to maintain my weight. As long as I keep track of what I'm eating and make sure the protein is high, the carbs are low, and the fat is reasonable, I can maintain my weight loss.

    I'm going to try tracking every bite, but without all the nutritional analysis. This is basically what I did at the beginning of this blog; then I slowly started tracking other things. A few weeks after surgery, I realized my proteins were too low, so I started tracking calories and protein. It wasn't until October 21, 2009, over six months after surgery, that I started tracking carbs. On December 1, 2009, shortly after a particularly horrible gall bladder attack (I'm assuming that's what it was, since I never bothered to get the scan), I started tracking fat. I said I was only going to do it for the "next few weeks," but I wound up tracking fat for the next 9+ months.

    I guess it all comes full circle. At least for right now, I'm not going to track macronutrients. I'm not worried about getting enough protein, as I continue to have 2-4 protein supplements a day in addition to eating high-protein, and relatively low-carb meals. BUT - if I notice repercussions on the scale, or if I start allowing more bad habits to creep in because of this change, I'll go back to a more detailed form of tracking.

    Yoga
    I hurt my wrist trying to do crane pose at Greenville Yoga (formerly known as North Main Yoga) on Saturday:


    Yeah, mine didn't look like that so much.
    -
    I'm slowly preparing myself to say goodbye to my beloved City Yoga. I took my last Sunday morning class with the founder of the studio this past Sunday. The yogis and yoginis of City Yoga have apparently taught me well: When I was visiting Greenville Yoga this weekend, the teacher could tell from my practice that I normally study an alignment-focused style of yoga (Iyengar and Anusara are generally very alignment-focused.) It was awesome to feel like my asana practice is reflecting what I've learned from my teachers. I am thankful to the teachers at City Yoga, particularly Annie, Stacey, and Dara, for helping me build the foundations of my yoga practice.

    Food
    I broke my blender after just a few months of protein frosties. I went out immediately that day and bought a new one, the same make and model as the old one. Perhaps I should have gotten something sturdier and more expensive, but I've grown attached to this specific type of blender.

    My biggest struggle over the past couple of weeks of not tracking has been - you guessed it - avoiding compulsive eating. This challenge has been exacerbated by the fact that I've been going to bed later than usual, sometimes even 2 AM on a weeknight (which has impacted my cardio exercise schedule.) I have eaten some things that people consider "bad" - I did a cupcake sampling with full sugar cupcakes from a local bakery, never eating all of any cupcake, but tasting 13 of them. I ate some sugar-free chocolates, chocolate Goldfish crackers, plantain chips, even a few pretzel M&Ms. With the exception of the Goldfish crackers, I was successfully able to eat a few bites and toss the rest. I'm less worried about my forays with sugar/carbs than I am about my ongoing propensity to overeat. For example, yesterday, I gorged myself with raw cashews. I also had a few plantain chips, less than 1/3 of a bag. I am not worried about the plantain chips, but my inability to stop eating past the point of fullness is frightening. I will continue to work on this, as I surely will be for the rest of my life.

    Anyway, I've made some pretty awesome WLS-friendly dinners over the past couple of weeks. Here are some of the goodies I've been enjoying:



    Support Group
    Last Tuesday, August 24 was my last WLS support group meeting in this town. The group gave me an angel pin as a going away gift/good luck token. They typically give them to people at their last meeting before surgery, but because I didn't have surgery here, I didn't have one. It was so sweet of the group leader to make sure I got an angel emblem as I head off on my new journey; it really made me feel a full part of the group. I will miss these folks.

    There is a group at GW Hospital in DC that meets with about the same regularity, so I hope to build a nice community there.

    Friday, August 13, 2010

    What I Ate: August 12, 2010

    • Mint chocolate protein frosty: 1/2 scoop Nectar chocolate truffle protein powder (50 kcals, 11.5g protein, 1g carbs, 0g fat), 1/2 cup Great Value fat-free cottage cheese (90 kcals, 14g protein, 7g carbs, 0g fat), 1 tbsp. Hershey's unsweetened dark cocoa (15 kcals, 1g net carbs), Splenda, SF chocolate syrup. Total - (155 kcals, 25.5g protein, 9g carbs, 0g fat).
    • 2 T half and half in Sbux venti decaf (39 kcals, 0.9g protein, 1.3g net carbs, 3.5g fat).
    • 1 vanilla creme Oh Yeah! in 4 decaf coffees (220 kcals, 32g protein, 3g carbs, 9g fat)
    • Cookies & cream protein frosty: 1/2 cup cottage cheese (90 kcals, 14g protein, 7g carbs, 0g fat) and 1 tsp. SF/FF cheesecake Jello pudding mix (15 kcals, 3g carbs), 1/2 scoop Matrix Cookies & Cream protein powder (65 kcals, 11.5g protein, 2g carbs, 1g fat), 1 T Hershey's Special Dark cocoa (15 kcals, 2g carbs), ice, water, SF vanilla syrup. Total - (185 kcals, 25.5g protein, 14g carbs, 1g fat).
    • Mexico-inspired spinach salad with chicken breast, butternut squash, tomato-pasilla chutney, cilantro, and black bean "croutons" (174 kcals, 15.1g protein, 19.3g net carbs (oops!), 2.8g fat).

    • 20 muscadines - was thrilled to find these at Rosewood Market today! I'd been looking for some. Hadn't had them in 15+ years. They sort of taste like port. (approximately 50 kcals, 10g carbs).
    • Chocolate churro protein frosty: 1/2 cup cottage cheese (90 kcals, 14g protein, 7g carbs, 0g fat), 1/2 scoop Matrix perfect chocolate protein powder (60 kcals, 11.5g protein, 1.5g net carbs, 1g fat), 1 tbsp. Hershey's Special Dark cocoa (15 kcals, 1g net carbs), and 1 tbsp. SF/FF chocolate Jello pudding mix (15 kcals, 3g carbs), a pinch of cinnamon, SF praline syrup, water, Splenda, ice. Total - (180 kcals, 25.5g protein, 12.5g carbs, 1g fat).
    • Cinnamon protein pancakes: 1/4 cup fat-free cottage cheese (40 kcals, 7.5g protein, 2.5g carbs, 0g fat), 2 tbsp. Egg Beaters (15 kcals, 3g protein, 0.5g carbs, 0g fat), 1 scoop Nectar vanilla bean torte protein powder (90 kcals, 23g protein, 0g carbs, 0g fat), baking powder, 2 tbsp. SF praline syrup, cinnamon, Splenda, 1 tbsp. FF ICBINB (5 kcals) and 2 tbsp. SF Mrs. Butterworth's syrup (10 kcals, 2g net carbs). Total - (160 kcals, 33.5g protein, 5g net carbs, 0g fat).
    Total:
    1,163 calories
    158g protein
    54.3% kcals from protein
    74.1g net carbs (muscadines and salad were a mistake)
    25.5% kcals from net carbs
    17.3g fat
    13.4% kcals from fat.

    Thursday, August 12, 2010

    Recipe: Deconstructed Chicken Egg Foo Yung

    This was Wednesday's dinner. Note that it is not in progress; this is a reasonably complete recipe. It turned out better than I'd imagined.

    What I'm calling "deconstructed egg foo yung" consists of three components: Asian blackened chicken breast, mung bean sprout-scallion frittata, and a sweet and sour five spice foam. In terms of organization, I thought it was efficient to prepare the frittata and get it in the oven first, then make the chicken (the oven will already be pre-heated for the roasting phase of the chicken process), and then to make the foam while the chicken is roasting and resting.

    ASIAN BLACKENED CHICKEN BREAST

    What you need:
    • 3 oz. chicken breast
    • 1/4 tsp. salt
    • 1/2 tsp. garlic powder
    • 1/4 tsp. onion powder
    • 1/4 tsp. five spice powder
    • 1/2 tsp. dried ground fenugreek (double the five spice if you don't have fenugreek)
    • 1/2 tsp. Splenda
    • 1 tsp. toasted sesame seeds (optional)
    • Nonstick spray
    • Saute pan
    • Oven-safe pan (if your saute pan isn't oven-safe)
    What you do:
    1. Begin warming a saute pan over medium heat. While the pan is heating, salt the chicken breast.
    2. In a small bowl or on a plate, combine the garlic powder, onion powder, fenugreek, five spice powder, and Splenda. Coat the chicken breast in this mixture (same action as if you were dredging it in flour before frying).
    3. Preheat your oven to 350 degrees.
    4. Once your saute pan is hot, lightly spray it with nonstick spray. Immediately begin to sear the seasoned chicken breast. Depending on how hot your pan is, it will take 2-3 minutes for the spices to form a crust and blacken. Flip the breast and blacken the other side, which should take just a minute or so. [An aside: It's a common misconception that whether a dish is "blackened" depends on the spice blend that is used. It's actually the technique that set the term. In other words, you can use Cajun blackening season to blacken, but if you don't actually blacken the spices to form a crust, you haven't made blackened food. Or at least that's what Claire Robinson says. :-)]
    5. If your saute pan is oven-safe, just transfer it to the oven for 7-10 minutes to finish cooking the chicken breast. If you, like me, have more "humble" cookwear, transfer the breast to a cake pan, cookie sheet, or other oven-save vessel and then roast it for 7-10 minutes in the oven.
    6. Once the chicken breast is done through (but not overcooked!), remove it from the oven and let it rest for about 5-10 minutes, perhaps while you're preparing the foam. I like to slice the breast on a bias. Sprinkle with toasted sesame seeds.

    Note: I like the method of searing then oven-roasting for this dish, but you don't have to do it this way. If you don't mind losing a bit of the blackened crust on one side of the breast, you can try searing it on both sides, then turning down the heat and adding a few tablespoons of broth, water, or another cooking liquid. This method allows you to cook with moist heat on the top of the stove, which keeps the breast tender and juicy. It's almost like a braise, but not as intense. Some refer to this method as "steam-frying," but unlike others, I don't cover my pan with a lid to let it steam (mostly because, after numerous relocations, I've misplaced all of the lids for my pans.) I also like the fond that my steam-fry method leaves, so I can scrape it off the pan for mega-flavor.

    BEAN SPROUT-SCALLION FRITTATA

    What you need:
    • 1/2 cup bean sprouts
    • 10 grams chopped scallions
    • 1/4 tsp. garlic powder
    • 2 tsp. soy sauce
    • 1/4 cup egg substitute (or one real egg, if you'd prefer a richer frittata)
    • Nonstick spray
    • Saute pan or wok
      Ramekin (optional. I used a 4 oz. ramekin.)

    What you do:

    1. Preheat your oven to 350 degrees.
    2. Heat your saute pan or wok, lightly coat it with nonstick spray, and toss in the sprouts, scallions, soy sauce, and garlic powder. Stir-fry for just a minute or two, max. Remove the pan from the heat.
    3. Coat the ramekin, if applicable, with nonstick spray. Place sprout-scallion mixture in the bottom of your ramekin. Do not pack the mixture so tightly that the egg won't be able to get to the bottom.
    4. Pour the egg substitute into the ramekin atop the sprouts and scallions. Stir or shake lightly to make sure the egg gets all the way to the bottom of the ramekin. Place on an oven-safe pan/dish and bake for approximately 30 minutes, or until the frittata has pulled slightly away from the sides of the ramekin and is firm in the center. Do not overcook. You want the frittata to be done, but not rubbery and almost cake-like in the center.
    5. Once the frittata has cooled, go around the edges with a knife and release from the ramekin. Voila.
    6. [For people not using a ramekin] Combine the sprout-scallion mixture with the egg substitute. Spray your saute pan or wok again, and pour in the frittata mixture. After it is browned on one side and can hold solidly, flip it and cook through. Cooking the frittata atop the stove, basically omelet-style, should only take about 5 minutes. Voila.
    SWEET AND SOUR FIVE SPICE FOAM

    What you need:

    • 2 T pasteurized egg whites (for example, All Whites)
    • 2 tsp. natural rice vinegar (I use Nakano. Make sure to get the calorie-free "natural," not the "seasoned," which is full of sugar.)
    • 1 T Splenda
    • 1/4 tsp. soy sauce
    • 1/4 tsp. salt
    • 1/4 tsp. five spice powder
    • Clean bowl, copper if you have it, but anything will work
    • Hand mixer

    What you do:

    1. Pour egg whites and vinegar into the clean bowl. With hand mixer, whip the whites and vinegar until the mixture is almost at soft-peak stage.
    2. Add Splenda, soy sauce, salt, and five spice to the whipped whites. Continue whipping them until the spices are well-incorporated and until you are firmly at soft-peak stage. Do not overwhip. Serve immediately.

    I was most excited to make the foam. Even though people in the food world seem to think foam is "played out" (as we say in the 'hood), I'd never made one. I thought whipped pasteurized egg whites would be a better choice than trying to use pricy bourgeois-chef ingredients like lecithin, agar, or nitrous oxide. Any home cook can do this!

    The rice vinegar fulfills the dual roles of flavor enhancement and stabilization (acid stabilizes beaten egg whites, much like using cream of tartar or lemon juice in a meringue.) Also, I read on The French Culinary Institute's Cooking Issues blog that, with a foam, it's crucial that the flavor used actually needs to be diluted. In other words, the flavor must be strong enough to survive being aerated, or you wind up with a bland foam. This Sweet and Sour Five Spice Foam delivers a powerful punch that balances and amplifies the other components of this dish.

    NUTRITIONAL INFORMATION

    This entire entree contains 197 calories, 31.6 grams of protein, 8.2 NET grams of carbohydrate (excluding fiber grams, which are not absorbed by the body), and only 2.1 grams of fat.

    Asian Blackened Chicken Breast contains 116 calories, 20 grams of protein, 1.5 NET grams of carbohydrate, and 2 grams of fat.

    Bean Sprout-Scallion Frittata contains 59 calories, 8.6 grams of protein, 4.7 NET grams of carbohydrate, and 0.1 grams of fat.

    Sweet and Sour Five Spice Foam contains 22 calories, 3 grams of protein, 2 NET grams of carbohydrate, and 0 grams of fat.

    A final note: For some post-ops, this recipe might produce a little too much food volume. Specifically, even though 3 oz. of chicken breast raw reduces to fewer ounces cooked, it might still be too much in combination with the frittata. Even I had to eat it slowly. Probably the best way to cut back on volume and calories is by reducing the amount of chicken to 1 or 2 ounces.