A Day in Food

You know what's super fun? Running. You want to know what's not fun? Not running ... and re-learning how to eat because you can't. Especially when you're 33 weeks pregnant and have a little pressure from the midwife to rein in the weight gain. Sprinkle in an effort to cut back on sugar to reduce to inflammation and ease the pain in the but, and it's quite the experience.

So I thought I'd document it.

Now let it be said that I don't find it hard to eat like this and know I should eat better but it takes extra focus and willpower, especially when life and work throw curveballs that demand donut holes from the Amish bakery.

But I did it. And here's my day.

Breakfast: Multigrain English muffin with bacon, egg and cheese, tart cherry juice on the side
Morning snack: 1/2 cup plain yogurt with 1/4 cup dry oats, 1/2 banana, 1 teaspoon honey and cinnamon

Lunch: Bowls with my BRF at Flat Top Grill. Gah! So many favorites. I had rice noodles with tons of vegetables, squid and two pieces of roti. Lots of catching up on the side.

Afternoon snacks: Sliced cucumbers with ranch and lightly slated peanuts

Dinner: Turkey burger with sauteed asparagus. Note that I made the best decision ever with the burger by stuffing it with garden dill cream cheese

Evening snack: Cinnamon Raisin Bagel Thin with whipped cream cheese with a splash of the husband and "Property Brothers."

What's your favorite meal of late?

Eating to beat depression: WIAW

"I wouldn't think you eat a lot of carbs or sugar, though."

Sitting just a few feet away from me in a cozy office in a carriage-style house, I just stared at my new therapist. Moments before, she had diagnosed me with depression but said that my running would, for the time being, keep me off antidepressants thanks to the release of dopamine and serotonin. So the question of my diet was an interesting one.

I wanted to tell her that I run. Far. #carbsforlife, yo. You know. Rather, I told her my diet is always a work in progress.

Breakfast: Southwest Egg White Scramble with homemade sourdough toasted topped with Trader Joe's Fig Butter (this will be the death of me)

The reason she brought up, she explained, was that a diet high in carbohydrates and sugar has been linked to depression. In her experience, changing diet as part of treatment could be beneficial. "Eat to Live" by Dr. Joel Fuhrman could offer some insight. I took note and went on my way.

Morning snack: Carrot Cake Cookie and skinny steamer

I'm familiar with the "Eat to Live" protocol having followed the holiday challenge more than a year ago and being around people who follow it. It's restrictive at best - a primarily plant-based diet that eschews oil, sugar, dairy and salt. I've always thought it to be too much for me but if it would help me, I was willing to reconsider.

Lunch: Whole-Wheat Couscous Chicken salad with a banana

I talked to my co-worker who had been a pretty devout Fuhrman follower. She had seen some great results from the diet - lower cholesterol, blood sugar - and seemed to embrace the lifestyle. Those things are great but my interest was narrow. "Were you happier?" I asked. The answer? Yes.

Afternoon snack: Carrots with the Laughing Cow and watermelon Nuun (it's back!). Also, homemade hummus and tabbouleh with wheat pita, dried apricots and walnuts

The challenge for me, though, was believing whether the diet made her happy because it made her feel better on a self esteem level or whether changing the way she ate affected her mood on a chemical level. I know eating healthfully makes me feel good but it's almost always because I feel like I'm doing something good for me, giving more confidence and satisfaction.

Dinner: Open-faced veggie burger with corn, dollop of mac and cheese and homemade onion soup

I decided to turn to another friend: Google. Searching for research about mood and diet, I found anecdotal and research-based evidence that certain ways of eating affected mood. The Mediterranean diet that seemed popular a few (or 10) years back was shown to improve depression. Sugar and the effect on insulin was shown to exacerbate depression.

Snack: Plain Greek yogurt with stevia, golden raisins, walnuts and TJ's fig butter

The more I read, the more I realized that it comes down to one thing: Eating real food. There's a definite link between depression and sugar - whether we eat sugar because we're depressed or whether we're depressed because we eat sugar - and it would behoove me to try to limit it.

My goals right now are to cut back on the treats, focus on quality carbohydrates (going back to whole grain and brown rice instead of what the boys like) and dramatically increase my fruit and vegetable intake. I am taking cues from the Mediterranean diet but mostly for meal inspiration. It's by no means a dramatic overhaul, or at least I'd think, but a chance to renew myself, my diet and my mental health.

The change is just that - a change, a work in process, which I guess is a lot like therapy. I'm happy to report that I'm already feeling better. I definitely know that it's feeling like I'm taking that step forward, again a lot like going to therapy, but it's something.

Food, lately: Post marathon redux

You want to know something insane?

Don't answer that - I'm going to tell you anyway. Now that the racing season is over and I'm fully embracing the "relax, have fun" mentality, I'm not burning 1,000 calories a day and my body no longer needs endless bowls of oatmeal and bread. Insanity, I told you! It's easy (to want) to forget but the carb loading for Veterans left me feeling bloated and with a bit of an overhang - if you know what I mean.

As I mourned my disappointing race, I decided that the one thing I could fix was my diet. I wanted to rein in calories, cut back on the carbs, reduce sugar and build in some more protein. I am by no means perfect, especially yesterday when I had to take Miles to the doctor (wheezing = steroids + breathing treatments) and a photo shoot at work that necessitated red velvet cake.

It is better, though, and I'll take it.

Breakfast: Egg Beater veggie scramble with side of wheat toast
Snack 1: Fage 0% Greek yogurt + Red Velvet Munchkins (after the doctor)
Lunch: White Bean Chili with mixed green salad
Snack 2: Veggies with Eat Well Enjoy Life Edamame Hummus (my new obsession) + popcorn (unpictured) + 1/2 slice red velvet cake
Dinner: Chickpea burger on lettuce, microwave turnip chips and a couple tablespoons mac and cheese
Snack 3: Oatmeal with chia seeds and a handful of Cheez-Its while I read to Miles

What have you been eating lately?

WIAW: Tuesday troubles

Tuesdays are a tough day for me when it comes to eating. I'm coming off a relatively easy Monday, when I just take spin, and don't workout again till my night classes.

But, oh, those night classes.

They begin at 5:15, and I don't get home till 7:30. For the girl who eats lunch at 11:30 and dinner by 6, it's hard to know how to eat. I've tried varying strategies over the past couple months and still haven't found works best though I am getting closer.

Here's what I did yesterday.

Breakfast: Egg sandwich on wheat with a homegrown tomato and avocado, and I tried to make a squash "hashbrown" but it was more like sauteed squash.

Mid-morning snack: Black coffee and spiced biscotti from Starbucks. It wasn't the best choice but I had to run to Target for a few quick things. I was going to get oatmeal but opted against it since it would have just as much sugar and double the calories of biscotti.

Lunch: Leftover vegetable enchiladas and green beans. It was delicious.

And a Chobani bite, which I would have preferred a tub. It was the coffee with dark chocolate flecks - very good.

Afternoon snack: OK, this happened. I write the restaurant news column for the paper, and I wanted to stop by a bakery that just underwent an ownership and name change. I wanted to make sure they still had the scones and cookies that I mentioned, and I walked out with an orange-chocolate cupcake and a peach empanada. I split them three ways and a third of each.

Pre-class: Lara Alt Bar during my 4 o'clock meeting. The Alt Bar is a million times better than the Uber bars but think Clif bars are a bit heartier and better for what I need.

Mid-class: I ate these almond-pistachio thins. There is no photo because I was completely uncouth and tried to eat them as I changed weights during BODYPUMP.

Post-class. Hungry. So, so, so hungry.

Sometimes I can have just a snack, such as popcorn or these evil organic vanilla sandwich cookies I found on closeout at Kroger. But not last night.

I had some random leftovers - a pork chop and Spanish rice. I considered making squash but was not patient enough to cook.

I was still hungry (but probably just needed water) and ate this random bowl of banana, blueberries and cottage cheese.

And there you have it, my day in food. It was a bit more carb-heavy than I prefer but it was it was. Any tips for how I should eat for my classes?

What I Ate Wednesday: Front lines

Let's be honest here for a minute. Wait, I'm always honest. Like too honest sometimes.

So ... yeah. I'm going to be upfront: When I participate in What I Ate Wednesday, I always try to plan a good day and show you how well I eat and that I'm just super awesome.

I planned such a day like that yesterday, and I was going to illustrate how I plan things when I teach in the evenings and miss dinner with the guys. My intake was in line with the plan oh, until, I made Miles a mini bagel that looked so good that I had to have one ... and then my friend and I went to the hospital for some supplemental lunch ... and then I got bit by the hangry monster ... and then I got cranky. My perfect day became not so perfect and incredibly carb heavy.

Alas, I'm going to share it with you because, well, why not.




Pre-run

[use your imagination. fairly certain you know what these look like. i don't take pictures at 5 a.m. nor do i capitalize letters]

Fig cookie - Best. Idea. Ever. One cookie is 45 calories, easy to grab and delicious. So delicious that I'm taking them to tutoring for snack because I can't exhibit self-control around them.

Breakfast

Oatmeal "custard" made with oats, almond milk, water, chia seeds, banana, chopped mango, unsweetened coconut and egg whites.

Mid-morning snacks

Mini bagel with apple butter, apple and hot chocolate

Lunch

Whole wheat wrap with Sabra roasted red pepper hummus, mixed greens, sprouts, carrots and turkey; and lemon spaghetti. By the way, did you know that many grocery stores don't carry sprouts because of the salmonella risk? I bought these clover sprouts at the co-op but I'm thinking I might start growing my own.

Followed by banana pudding and chicken noodle soup from the hospital. I friggin' love pudding so much that it's ridiculous. A grown woman should be able to pass up such a thing but I, alas, cannot.

Afternoon eats

Carrots with my friend's homemade tzatziki sauce, orange and The Laughing Cow's new Mini Babybel Mozzarella (SO GOOD).

Evening

The plan was to eat a Clif bar for "dinner," before my BODYPUMP class, and eat a substantial post-class snack. So I ate the Clif bar.

And then I came home ravenous and ate a bowl and half of barbecue chicken pasta.

And a bowl of cereal (mix of Kashi Go Lean, Cinnamon Chex and Fit & Active Vitality Vanilla Almond) with almond milk ... and a cookie. Yes, cookie in the cereal, which I ate out of a measuring cup.

At least I measured the cereal, right? Right!

All in all, I came in about 2,100 calories - about 300 more than I'd like on a given day - and I know a good 200 was stress eating (see above photo of cereal). I also had more sugar than I prefer (hot chocolate + pudding + cookie) but what's done is done, and I tracked it all.

Disclosure:  While The Laughing Cow® provided me with product for review, opinions are mine.

Things I've been eating + giveaway

I was feeling so proud of myself. I had reviewed two days of entries on MyFitnessPal, and I had noticed that it had been two days since I had eaten meat.

And I hadn't died. Shocking, I know.

Also shocking - I can be wrong but we'll get to that in a little bit but first, like any good eater, let's talk about breakfast.

I was fortunate enough to receive a gracious and generous box of goodies from a blend, and it included rye bread from Liz's favorite bakery. I'm a German girl, through and through, and I have been finding any chance I can to eat it. Breakfasts have been a (whole) egg with cheese on rye toast and served with some kind of produce. Tuesday it was an orange; this morning, grilled zucchini.

I'm making another go at a more substantial morning snack and, thanks to Bzz Agent, I'm trying out Kroger's yogurts - Greek, Greek Lite and CARBmaster. I prefer the Greek to Greek Lite but this particular morning I had the Lite pineapple mango with a bit of sliced banana and trail mix I found at Fresh Market. It was a great balance of protein plus carbs to hold me over to my lunch date.

One thing: My lunch date got held up and I had to scrounge up a snack from a drawer. I'd like to say I picked the nuts but it was a handful of marshmallows and some raisins. However, I did not eat the lint roller. Win.

Our big idea for the day was to find some Cajun- or Creole-inspired food to ring in Mardi Gras. We went to one of my favorite neighborhood places, and I got my even more favoritest salad - red beans and rice over lettuce with tomatoes and cheese - and gumbo. See, this is where I was wrong about the meat. Gumbo had chicken.

And putting the fat in Fat Tuesday was a packi from a neighborhood bakery. Apple, if you are interested. I ate half to only feel sort of fat.

I was feeling rather full and sick to be honest from the paczki that I didn't snack my way through the afternoon, saving room for dinner - blackened salmon po boys and Alexia Foods Multigrain Onion Rings.

The onion rings were courtesy of Alexia, and I was excited to try a more nutrient-dense version of a favorite indulgence. They were crunchy, hearty and tasty.

I had a post-dinner workout planned, and I grabbed a handful of candy. To power me through, of course.

The workout pretty much sucked - I blame the lingering illness. But the good news ... well, totally unrelated. Alexia Foods is offering one Healthy Strides reader a gourmet cooking prize-pack giveaway. The winner will receive an Alexia apron, Alexia kitchen timer and a coupon for a FREE Alexia Product 

You can also sign up to be part of the Alexia Ambassador Program for exclusive recipes, coupons, free gift cards and kitchen gear. Simply visit http://rewards.alexiafoods.com to begin earning points towards these prizes and more!

To enter, simply leave a comment telling me which Alexia Foods product you would select with the coupon.

 The giveaway is open to U.S. residents only and will end on Wednesday, Feb. 20. The winner will be selected at random and announced on the blog Thursday, Feb. 21. The winner will have 72 hours to claim her prize (by emailing hlthystrides at gmail dot com) or a new winner will be selected.

WIAW: Kim goes to Korea

I have a secret to tell you. Come in.

Closer.

Closer still.

Here it is: I ate oatmeal for breakfast yesterday, and I didn't take a picture of it. Astounding, right? Even more astounding was that it had no artificial sweeteners or added sugar or muffin tops. It was oats, banana, raisins, cinnamon, egg whites and a dash of vanilla.

Wait, there was some peanut butter, too. Cut me some slack.

While I didn't nab a photo of that post-run bowl - nor the quarter mini bagel I ate before the run - I felt it was time to track the comings (not goings) of my mouth.





Morning snack.

Ezekiel 4:9 Cinnamon Raisin English Muffin with hazelnut spread - not Nutella. Nutella is a trademarked brand, and my jar has the name Kroger on it. Whatevs. The muffin was most definitely Ezekiel. It was my first time trying the variety, purchased by me with moneys, and it had that hardy flavor that Ezekiel products have and that I so enjoy. It wasn't as sweet as most cinnamon raisin products but I, for one, was glad to see it wasn't sugar-loaded.

Lunch.

Once or twice a month, I go out to lunch with a co-worker. She and I both love love ethnic foods and both have husbands who are less adventurous eaters. Whenever we go out, we try to go exotic. Tuesday was Korean. At a restaurant neighboring a Marathon gas station. What can I say, we keep it classy.

I started out with egg drop soup and kimchi salad, both of which were lovely.

As part of the lunch special, the server/owner brought out a plate with crab Rangoon, egg roll and mandoo. I am not one to turn down a Rangoon so I ate that and enjoyed the insides only of the other fried treats.

My entree was the pork bulgogi, which was on special, and sounded very authentic. It was good. If you ever come to Fort Wayne, we can go and then you can tell me it's good.

Snacks.

I was a busy girl yesterday afternoon. Blarg. Being busy is dumb. But it does keep you from eating.

I managed an apple and an orange throughout the afternoon, and I had a cup of no sugar added hot cocoa while I interviewed a job candidate.

Dinner.

Can I get a thank you God for the slow cooker? Slow Cooker French Onion Meatloaf (made with Laura's Lean Beef), Alexia Sweet Potato Tots (spotted at Target) and spinach. Most of it once frozen. Except the beef. I bought it that morning. All of it was delicious.

After dinner, I had a handful of Walmart brand honey nut O's or whatever you want to call 'em. And then,  later, a half-cup with almond milk (I prefer Silk unsweetened original). Further proof that I can't have cereal in the house.

Snack.

Skinny Cow. My last one. For a while probably.

What have you been eating lately?