Fri Jan 30th - What I'm Eating

Breakfast: oatmeal with cream, raisins, almonds, flax seeds, a little maple syrup.

Lunch: Arby's Market Fresh Roast Turkey Ranch sandwich with no onions - I think this had (obviously) turkey and ranch dressing, also bacon, tomato, lettuce, American cheese, mayo, on whole wheat bread. I think the bread was not 100% whole wheat though. Also I am sure the mayo and ranch were full of preservatives and maybe even HFCS...and the meat was probably full of nitrates...and the cheese was definitely not real... I was out and this was the best I could do given the circumstances...but next time I think I'd just rather be hungry and wait until I got home...or pack something...when am I going to get a clue about this?

Dinner: Applebee's 4 oz sirloin with portobello mushrooms, grilled shrimp & parmesean sauce, a double serving of steamed veggies including broccoli, carrots and yellow squash - it was by far mostly broccoli though.

Snack: Archer Farm's Organic Cranberry Nut trail mix bar - only natural sweeteners, no preservatives. Not bad for Target...

Analysis: Wow, quite possibly the worst day of my whole diet, except maybe the Honey Bunches of Oats day... I ate out twice! Lunch was actually a huge mistake because while I thought I was getting the healthiest thing on the menu, I think the bread turned into glue in my stomach and I have been feeling kinda sick the rest of the day. I should have not eaten that bread! I did pretty darn well at Applebee's though, I thought! I even avoided dessert, which was not easy! mmm...Triple Chocolate Meltdown... The trail mix bar is only so so - on the one hand, its organic and doesn't have any nasty HFCS or preservatives, but on the other hand, it has "crisp rice" which is code for "brutally mutilated processed rice product," not exactly whole grain...

The whole problem is that we actually didn't do a meal plan this week, hubby just went to the store and bought a bunch of meat. So that meant that by today, we didn't have anything to put together a proper meal, and I was gone all day. Case in point, more planning ahead required...I'm off to make a proper meal plan, which will be procured at the store tomorrow.

Thurs Jan 29th - What I'm Eating

Breakfast: egg & cheese burrito w/whole wheat tortilla

Lunch: leftover bacon kielbasa, a few spoons of applesauce

Snack: most of an Ezekiel English muffin with butter & boysenberry preserves - the dog ate some when I had to leave the room for a minute...I was ticked...

Dinner: pork chop, big salad with homemade vinaigrette, broccoli & green beans.

Snack: chicken & mozzarella quesadilla - the last whole wheat tortilla...

Analysis: kind of a funky day - a lot of cravings and feeling negative about food today. :( I have to drive past a Little Ceasar's pizza place on the way home from work, and tonight I was dreaming about garlic cheesy breadsticks, and also those cinnamon glazed breadsticks... waaaahhhh!!!!

I didn't get any exercise done today, but I did take the little guy to a toddler playtime at a local community center gym, where I chased him around for an hour and a half...does that count? I would do some pilates now, but frankly, I'm exhausted...

I also wanted to tell you about how I make pork chops... I don't bread and fry them, surprise, surprise! I usually toss a little seasoning on them and then I cook them in my electric oil-core stainless steel skillet. Its not frying because there is no oil...its not exactly baking either, though I guess that would be a little closer. Anyway, they turn out nice and brown and very moist. If I didn't have this special skillet, I suppose I would broil or bake them... frying definitely falls into the category of "damaged fats."

Weds Jan 28th - What I'm Eating

Breakfast: Ezekiel bread toast with butter and all-natural boysenberry preserves, organic whole milk plain yogurt with raisins, almonds, & honey.

Lunch: leftover chicken fricassee

Snack: half a banana and half an orange

Dinner: leftover BBQ pork, leftover mushroom rice, broccoli, big green salad with homemade balsamic vinaigrette.

Snack: the same yogurt as above, with raisins, almonds, Ezekiel cereal, honey and vanilla...

Analysis: today was a pretty lazy day, cooking wise... I needed a protein with my afternoon snack... got some good veggies at dinner, though. Did you read my blog about High Fructose Corn Syrup yet???

Oh yeah, I forgot to mention I have been back to doing pilates the last few days - my abs huuuuurrrrrttttt... that's good, right? :) DS and our dog act really funny when I am doing it though! The little guy tries to climb on me and hug me and give me kisses, which is funny because usually if I ask him for a hug or kiss he shakes his head no and runs the other way! He also tries to lift up my shirt and get "milkies!" The dog stands right over me wanting me to pet her - if I ignore her, she butts her head into me, and then flops down practically on top of me...she paws at me unless I pet her or make her go away! I guess there are 2 people who don't want to me get in shape...go figure!

High Fructose Corn Syrup

Well I am still working on the milk and dairy post but I just saw this info and felt compelled to post about it.

You know the recent series of commercials that make claims that High Fructose Corn Syrup is "all-natural, made from corn, has the same calories as sugar, and is fine in moderation"? Well I was shocked to see those commercials putting bald-faced lies out there and making fun of parents who try to avoid giving that stuff to their kids... but now recent reports are revealing the ugly secret that HFCS is often contaminated with mercury! Yes, the same mercury that can cause autism, the same mercury that is in the fish they tell pregnant and nursing women to avoid eating, yes, the same mercury they swear is not in our vaccines anymore (that's a story for another day)!

There are two reports I am linking to, but I'll give you the juicy bits:

First, a research article published this month in the peer-reviewed journal Environmental Health, "Mercury from chlor-alkali plants : measured concentrations in food product sugar" by Dufault, et. al. Article URL http://www.ehjournal.net/content/8/1/2

This study tested HFCS from three different manufacturers, and found detectable mercury levels in 9 out of 20 samples. Most of the samples testing positive came from only two of the three manufacturers. Based on their findings, they made this analysis: "With the reported average daily consumption of 49.8 g HFCS per person, however, and our finding of mercury in the range of 0.00 to 0.570 µg mercury/g HFCS, we can estimate that the potential average daily total mercury exposure from HFCS could range from zero to 28.4 µg mercury." Since "prenatal exposure as low as 10 mg/kg methylmercury, as measured in maternal hair growing during pregnancy, may adversely affect the development of the fetal brain," it is clear that HFCS may be a very serious source of potential mercury exposure.

The second article is from The Institute for Agriculture and Trade Policy, also published this month: "Not So Sweet: Missing Mercury and High Fructose Corn Syrup" By Wallinga, et. al. http://iatp.org/

This group gives further background information on the problem, and undertook their own independent testing of 55 brand name food products that list HFCS as the first or second ingredient. They found detectable mercury in about 31% of products tested. They measured total mercury in Parts Per Trillion (ppt) which does not directly compare to the other study, but it is becoming increasingly clear that there is no safe exposure amount for pregnant women or for children. Here are the results for some of the products that were found to have the most mercury:

From Recently Updated

This study is just meant to illuminate the issue, and bring attention to the need for the FDA to regulate the levels of mercury and other toxins in all food. So many Americans, especially children, consume very high levels of HFCS, and advertising such as the recent campaign only serves to potentially increase exposure to this problem-ridden additive.

But even if all the mercury is taken out of HFCS for good, its still bad for us! For those of you who are unfamiliar, below is a quick run-down of the other known evils of HFCS:

1) Fructose inhibits the absorption of copper. "Lysl oxidase is a copper-dependent enzyme that participates in the formation of collagen and elastin. Fructose seems to interfere with copper metabolism to such an extent that collagen and elastin cannot form in growing animals." "A deficiency in copper leads to bone fragility, anemia, defects of the connective tissue, arteries, and bone, infertility, heart arrhythmias, high cholesterol levels, heart attacks, and an inability to control blood sugar levels."

2) Fructose can only be metabolized by the liver, so high exposure overworks it, causing Non-Alcoholic Fatty Liver Syndrome, similar to the cirrhosis seen in alcoholics.

3) "Free fructose interferes with the heart’s use of key minerals like magnesium, copper and chromium. Among other consequences, HFCS has been implicated in elevated blood cholesterol levels and the creation of blood clots. It has been found to inhibit the action of white blood cells so that they are unable to defend the body against harmful foreign invaders."

4) Fructose worsens Insulin Resistance by further reducing the affinity of insulin for its receptors. Furthermore, "fructose interacts with oral contraceptives and elevates insulin levels in women on 'the pill.'"

5)Fructose gets converted into fat more than any other sugar, contributing to obesity.

6)Fructose leads to imbalances of the minerals iron, magnesium, calcium, and zinc.

These and a full list of dangers and references can be found in the article "The Double Danger of High Fructose Corn Syrup" by Bill Sanda.

So please please please STOP using HFCS!!! Go through your cupboards and fridge and just throw it all away! Read labels and do not buy another thing with it! Your health depends on it! If you want to sweeten something, use honey, maple syrup, agave syrup, even regular sugar is better than HFCS! There are also a lot of natural calorie-free sweeteners out there, usually made from a plant leaf called Stevia. Don't even think about using artificial sweeteners like Equal or NutraSweet - cancer in a little packet - but that is another post!

Tues Jan 27th - What I'm Eating

Breakfast: the rest of yesterday's scrambled eggs with spinach & tomatoes

Lunch: leftover chicken fricassee with whole wheat shells

Dinner: teriyaki chicken legs, steamed asparagus, brown basmati rice cooked in chicken broth with mushrooms

Snack: whole wheat quesadilla with colby jack cheese

Analysis: we like to marinate some chicken legs in some nice organic teriyaki sauce every now and then - they bake up really nicely in the oven and have a nice glaze on them - very flavorful and juicy! its a nice meal to prepare without a lot of extensive preparations! NICE! that being said, I really want to start figuring out ways to start incorporating more vegetables into my snacks, especially.

I really didn't realize how much grain I was eating until I learned more about them the other night and now I am noticing all of it! I can't wait to get the stuff I have out of my house and get started learning how to soak and sprout. I have also started doing some research on milk and dairy, which is interesting too! I'm not quite ready to write yet, but maybe in a day or two...

Mon Jan 26th - What I'm Eating

Breakfast: eggs scrambled with cream in a little coconut oil, with spinach and tomatoes

Lunch: the last of the lamb curry, sauce and cous cous...

Snack: half a banana and a piece of ham

Dinner: baked bacon-wrapped kielbasa drizzled with maple syrup, peas, big mixed greens salad with homemade balsamic vinaigrette

Snack: whole wheat tortilla quesadilla with cheese & grilled chicken

Analysis: I didn't do too terribly today, I guess. The dinner entree looks pretty bad, but in fact, it was an improvement over the old way I used to make it, crusted in brown sugar! The little drizzle of maple syrup gave it just enough sweetness, but I will admit I did miss the crusty, caramelized brown sugar a little... You do have to be careful of sausages and hot dogs and the like because they can really contain a lot of bad stuff. We buy the Wellshire Farms brand, which "are made of All Natural pork that is raised free of drugs, chemicals, and growth stimulants. There are no added artificial flavors, colors, food starches, or fillers." They are also nitrate and nitrite free, and have 65% less fat than conventional kielbasa. We get this brand for our bacon also, which comes uncured and preservative free... In fact, we only buy meat products that we feel confident have been raised without hormones or antibiotics, and that have not been treated with preservatives or other additives...there are a lot of brands popping up now, even in the regular grocery store...there is a demand for it, and rightly so!

I have a few grainy things left to finish off and then I am going to go to a majority soaked/sprouted/fermented grain plan, after all that research last night. It might be a little tough to get the hang of planning everything, but once I am done with teaching after Feb, it will be easier because I will have more time...I guess I'll ramp up my efforts slowly until then. I will definitely keep you posted (haha) on recipes and stuff I'm trying with that.

I have a couple more topics in mind for additional posts, so I'll put them out here, and maybe you can comment and tell me what you'd like to hear about first:
book review
fats
milk and dairy
other - you tell me!

How to Eat Grains (and beans, seeds, and nuts)

Well we know we are supposed to eat "whole grains" and avoid white flour and other highly processed carbs, like commercial cereal and instant oatmeal, for example... A nutritionist who gave me dietary advice right after I got diagnosed with PCOS and IR recommended that I avoid all bread except "Ezekiel" bread and occasionally, sourdough. She said something about it being "sprouted" so it was easier to digest. OK, I like whole wheat bread anyway, and turns out, this Ezekiel stuff is basically just like a heavy whole grain bread. So I have stuck to her advice (when I have stuck to good eating habits) and have even discovered a whole line of baked Ezekiel products, like tortillas, cinnamon raisin bread, and even English muffins. Lately I have been wanting to know more about the theory of sprouted grains that is behind this Ezekiel thing. The following is what I have been able to surmise in a brief review of a couple of excellent sources, Nourishing Traditions, by Sally Fallon, and The Weston A. Price Foundation, www.westonaprice.org.

Refined grain products = BAD
Today’s modern white flour has a horror story to tell. The wheat is abused with chemicals from seed to harvest, then stored in warehouses where is it regularly fumigated with poison to kill insects. The germ and bran, which contain the fiber and essential fatty acids, are discarded before milling. High-speed mills reach over 400 degrees destroying any remaining nutrients. Commercially made whole wheat flour retains the germ and bran, but the high temperatures cause the oils to become rancid. This says nothing of the preservatives and conditioners that are added when making commercial baked goods, let alone the toxifying processing that gives us breakfast cereals. White flour is not only nutritionally void, it is actually toxic!

Whole grains = a little better
Organic or biodynamically grown grains will be free of the chemicals of standard processing. You can also buy 100% stone ground whole grain flour, which has not been exposed to the high temperatures – but because of the fatty acid content, it will go rancid. In fact, flour spoils in about the same time as milk, and should also be kept in the refrigerator or freezer. I have actually bought (on 2 different occasions)100% stone-ground whole wheat flour from the health food store before, and found it to be already rancid when I opened it at home. Good thing I don’t bake much! The bad thing about regular whole grains, though, is that they contain phytic acid, which binds with various minerals in the digestive tract and inhibits their absorption. This can lead to mineral deficiencies and even bone loss. Whole grains also have enzyme inhibitors, which keep the seed in a dormant state until germination, but also inhibit many of our enzymes, reducing digestion. Lastly, our guts just are not anatomically designed to be able to fully break down whole grains…animals that eat them have four stomachs and we only have one!

You have to watch out when buying “whole grain” baked goods because many of them will have white flour but call it “wheat flour,” which should not be confused for whole wheat flour. Also the flours are usually made with the traditional chemicals and high temperature milling practices, and contain hydrogenated oils, soy flour (which is loaded with antinutrients), and bad sugars like high fructose corn syrup.

Soaked and sprouted grains = the way to go
Studies of traditional societies who had good physical health showed that they ate all their grains after soaking, sprouting, and/or fermenting them with lactobacilli or other friendly microbes. These processes break down the phytic acid and neutralize the enzyme inhibitors. This also activates some enzymes in the grains, which increases the amounts of many vitamins, making them even more nutritious. Fermentation allows friendly microbes to help break down some of the difficult to digest parts, similar to the processes that occur in the first couple of stomachs of ruminant animals, making our job easier, as well. This is why old-fashioned, slow-rise breads from fermented starters, like organic sourdough, are also ok to eat. Likewise, the Ezekiel breads are actually a brand from a company called Food for Life, which makes all sprouted grain baked goods that are free of bad additives and chemicals as well.

Sprouting is the main thing that can increase the nutrient value in grains (and beans and seeds and nuts) – for example, Chinese sailors traditionally avoided scurvy by sprouting mung beans on their voyages, which produces vitamin C (and many other nutrients.) Many of the complex sugars that contribute to gas formation when eating beans and grains are broken down, and additional enzymes are produced in sprouting as well. Sprouting also inactivates aflotoxins, which are carcinogens found in grains.

Sprouted grains are best eaten cooked because when raw they do contain some irritating substances (which are intended to prevent animals from eating the young shoots). They can be ground and made into breads. Of course they can be steamed or put into soups, stews and casseroles as well. There are many different kinds of grains that can be nutritious when soaked, sprouted, and/or fermented, including wheat, oats, rye, barley, corn, rice, buckwheat, millet, spelt, kamut, teff, amaranth, and quinoa. Grains should be cooked slowly and for a long time, at relatively lower temperatures, to maintain nutrient content. Soaking can usually be completed overnight, sprouting can take 1 to 4 days, and fermenting can be achieved by soaking grains with fermented dairy products, or by creating starter dough, taking anywhere from a day to a week. Clearly, this kind of preparation takes a little planning ahead!

A last little note about sprouts, though, alfalfa sprouts are actually not good for you! I know, I know, you thought it was the ultimate health food! They actually contain canavanine, which is a toxic amino acid that can inhibit the immune system and contribute to the inflammation of arthritis and lupus, when eaten in quantity...so don't go chowing down on the alfalfa sprouts!

A word about soy
(It falls into this category because is it a bean, in other words, a seed, and much more like a grain than anything else…and should be treated as such.)

The nutritionist told me to avoid soy products because of the estrogen-like compounds they contain, since one of the problems in PCOS is an excess amount of estrogen. I don’t need any more from my food! However, I have uncovered a few other disturbing things about this food that has been marketed as a health food for as long as I can remember.

Soybeans are very high in phytic acid and contain potent enzyme inhibitors, neither of which are neutralized by standard cooking. Remember, these things cause mineral malabsorption and reduce digestive efficiency. These are actually concentrated in commercial soy milk, which also contains carcinogens that are formed during processing. (not to mention, it usually has added sugar too) Soy is totally evil for anyone who has thyroid issues – it can severely aggravate them, creating a debilitating condition. Giving babies soy artificial infant milk can cause changes in pubertal timing as well as thyroid problems and immune system dysfunction.

But what about the claim that soy is healthy because asian peoples have eaten them for centuries and have notorious longevity? They actually only eat relatively small portions of fermented soy products, such as miso, natto, and tempeh… Have a look here for a good article about soy.

Sun Jan 25th - What I'm Eating

Breakfast: the last of the Honey Bunches of Oats with Almonds that my sister left here...I had to get rid of it...with whole milk

Lunch: homemade pizza on cornmeal crust with tomato sauce, canadian bacon and pineapple

Snack: apple and string cheese

Dinner: BBQ pork roast, leftover sweet potatoes, garlic sauteed green beans.

Snack: leftover lamb curry with yogurt sauce and cous cous

Analysis: Yikes, the cereal this morning was my biggest cheat since I started this blog. It was calling my name and there was only one serving left, so I decided to punish it by annihilating it. Now this evening I've done my reading up on grains and man am I feeling guilty. So help me, I'm never eating anything like that again! Wow, that is a huge statement for me - in my past life, there would be days where I would eat nothing but cereal.

It is very scary making public proclamations about commitments to strange habits, but if I stick with it, I guess as time goes by it will be less strange. The public part makes me more likely to stick with it...(that's the idea, anyway) I have a long way to go in making all the changes I want to achieve, but I'm on the track... Its really an emotional process - fear of the unknown, grief in letting go of the memories and comforts that are wrapped up in those foods I'm saying goodbye to, anxiety at not knowing how I'll meet the needs that those foods used to address...look at the trouble we get into with emotional attachments to food! But who can help it? Food is an intrinsic part of our social life, and it affects the hormone systems that make us feel various ways as well. Its psychological, and also chemical... Its not too hard when you are feeling strong and resilient, but when you are sensitive or low, it gets challenging...

Sat Jan 24th - What I'm Eating

Breakfast: coarse cut oatmeal with raisins, whole milk and honey. Scrambled eggs with cheese.

Lunch: leftover chicken fricasee

Dinner: salmon baked with olive oil and Fisherman's Wharf seasoning, mashed sweet potatoes with butter, cream and maple syrup, and a huge green salad with my homemade balsamic vinaigrette.

Snack: whole wheat tortilla quesadilla with colby jack cheese and grilled chicken...

Analysis: yikes, I have slipped badly on my veggie intake. I have had an insanely busy last few days, and today my sister departed, so now I am going to be really on my own most of the time... I have also been very stressed out about some things, which doesn't help. At least I haven't fallen off the wagon and binged on anything sugary, though I tell you I have been tempted by various types of uber-sweet coffee drinks - mmm, sugar AND caffeine...I have not caved, though...

Fri Jan 23rd - What I'm Eating

Midnight snack: so I did go ahead and eat some of that leftover lamb dish with the cous cous and yogurt sauce before bed - yum!

Breakfast: Ezekiel cereal with raisins, almonds, honey & whole milk

Snack: banana

Lunch: Leftover burger with all the same fixin's as last night

Snack: half a quesadilla, whole wheat tortilla with colby jack and grilled chicken

Dinner: Chicken Fricassee: cream sauce with onions, garlic, artichoke hearts, mushrooms, dijon mustard, and peas. Whole wheat shell pasta.

Analysis: I did a bad job of veggies again today. I am learning to love leftovers, which is a major milestone since I used to basically never eat them - I get bored of food very easily. You'll notice that I don't cook the same dishes over and over very often... Then again, I guess there's some things I do eat all the time like eggs, quesadillas, cereal, fruit, etc. I guess I just don't like to cook the same big dinner meals all the time... Wow, I'm tired and rambling.

Thurs Jan 22nd - What I'm Eating

Wow, today has been a very long day - I will try to remember everything.

Breakfast: scrambled eggs with mozzarella cheese. (I should have had some whole grain and/or veggies here but I was in a hurry...)

Snack: orange and string cheese

Lunch: whole wheat pasta with pomodoro sauce and a little cheese. salad with spinach, eggs, olives and blue cheese dressing. whole wheat pasta with beer cheese sauce (this was admittedly an unneccesary indulgence.) We ate out at Spaghetti Works.

Snack: banana (should have had a combo here too, but I was on the road and had nothing else)

Dinner: cheeseburgers with Ezekiel sprouted whole grain buns, lettuce, tomato, safflower mayo, ketchup. steamed broccoli.

water all day, pills before bed.

Analysis: well I got my exercise running around the Capitol today... We did eat out for lunch, but considering I got whole wheat pasta and steered clear of the jello and chocolate pudding on the salad bar, I think I did pretty good. Dinner was surprisingly filling - I wasn't hungry when I got home from work at around 10, though now that I've been sitting here for a while, I am starting to think about food...maybe I'll grab a little snack before bed. Wow, maybe if I went to bed earlier, it would cut out those late night snacks - if I'm sleeping, I'm not eating! Its like two birds with one stone!

Lamb Curry Dish and accoutrements...

I will say that all this looks very complicated to prepare, but really I think it wasn't terrible. It must have taken maybe a half hour to get everything ready, including thawing the lamb roast and trimming it. It just needs about an hour to cook, so you have to make it on a day when you have time. I thought it was great and totally worth it all, but like I said, the others in my house were less impressed. I hope you like it if you try it! Also, I guess some people use tumeric as a substitute for saffron if you don't have any.

Oh, and Becca, in case you don't see my comment, for the enchilada sauce recipe, try Enchilada Sauce Recipe under the recipes label. :)

1 lb boneless lamb stew meat - we bought some kind of less expensive lamb roast and cut it up into smaller chunks
Salt & pepper (to taste)
1/4 cup oil to saute (we used olive...)
1 medium sweet onion, diced small
2 Tbs minced fresh peeled ginger
1 Tbs minced garlic (we always use more)
2 large tomatoes, diced, with juices... I think it would be good with at least one more
2 largish peeled parsnips, about 1/2 inch diced (enough to replace about 3 medium potatoes)
1 cup peas (we used frozen)
Curry powder to taste
Cayenne pepper to taste (optional, we did not use any...)

Season lamb, and brown in oil over med-high heat, about 5-8 minutes. Set meat aside. Reduce heat to med-low and add onion and curry powder and salt (and pepper) to taste. Stir frequently until onion softens. Add ginger and garlic and stir continuously about 2 minutes. Return meat and add 2 cups water and tomatoes. Increase heat to med-high and bring to a boil. Reduce heat, cover, and simmer for 30 min. Add parsnips and cook, covered, until lamb and parsnips are tender, about 30 more min. Add peas and cook until heated through. Adjust seasoning if desired. Serve with cucumber yogurt sauce and saffron scallion cous cous (and mango chutney if desired.)


Cucumber Yogurt Sauce
2 cups plain yogurt
1 medium cucumber, peeled, seeded, and coarsely grated (we put our in the food processor)
3/4 tsp salt
3/4 tsp ground cumin
dash of cayenne if desired

Mix all ingredients together and chill at least 15 minutes, but up to 3 days.


Saffron Scallion Cous Cous
1 cup cous cous
2 Tbs olive oil
1 cup chicken stock
1/2 tsp saffron threads, lightly crushed
salt and pepper
7 scallions (white plus 3 inches of green, about 1 cup) thinly sliced

Drizzle olive oil over cous cous in a heatproof bowl. Rub grains or stir until all coated with oil (about 2 mins.) Bring chicken stock just to a boil. Remove from heat, add saffron, stirring. Add half to the cous cous, keep the rest warm over low heat. Stir and fluff cous cous with a fork. Cover bowl and let sit for 5 minutes. Add the remaining stock, fluff and cover for 5 more minutes. Season to taste and stir in scallions just before serving.

All recipes here are adapted from Food To Live By by Myra Goodman.

Weds Jan 21st - What I'm eating

Breakfast: leftover bison sauce pasta

Lunch: tuna sandwich with safflower mayo and Ezekiel bread. snap pea crisps and water.

Snack: orange

Snack: apple and string cheese

Dinner: Lamb curry with parsnips, peas, onions and tomatoes. Saffron scallion cous cous. Cucumber yogurt sauce.

before bed: water and pills

Analysis: I'm going to bed early tonight - have to get up really early tomorrow... Dinner was awesome but hubby and my sis didn't love the cous cous...we're not used to saffron here - I'm not sure if I've ever had it before! Still, I shoulda coulda eaten more non-starchy veggies today. G'night!

Tues Jan 20th - What I'm Eating

OK, its 2am on Weds already and I REALLY need to go to bed. I was considering skipping this tonight and doing it tomorrow, but I really want to keep myself accountable. So here's the short version:

Breakfast: eggs with cheese scrambled in coconut oil. sprouted grain english muffin with butter and all natural strawberry preserves.

Lunch: leftover whole wheat pasta with bison sauce. banana.

Dinner: DIY pizzas on whole grain corn meal crusts, one with canadian bacon and pineapple, and one with spinach, broccoli, tomato, garlic, onion, and gorgonzola.

Snack: more veggie pizza. sprouted grain Ezekiel cereal with honey and whole milk.

water all day, pills before bed...

Analysis: well I think I did pretty well today! I could have/should have snacked more during the day and less at night...this seems to be a common pattern of mine, fueled by the fact that I am often not home during the day, making snacking very difficult. Maybe I should learn to pack some...

Mon Jan 19th - What I'm Eating

Breakfast: quiche and water.

Lunch: sauteed spinach with garlic, leftover chicken mix from the lettuce wraps, and vegetarian thai mini spring rolls with teriyaki sauce. water...

Dinner: whole wheat pasta with tomato sauce and ground bison. steamed zucchini, lightly salted. water.

Snacks: yogurt & spiced prunes (the last of it!) and whole wheat tortilla with colby jack cheese and grilled chicken. water.

Analysis: ok, I'm done with the spiced prunes - wow, that dish sure lasted! I was feeling a lot of cravings for sugar today - I almost bought a bag of candy at the zoo, I almost got chocolate at the store tonight... I have to wonder if these cravings may be because I have had a little sugar with the prunes...well, lesson learned, don't make desserts like that anymore, at least not for a good long while.

Sun Jan 18th - What I'm Eating

Midnight Snack: steamed asparagus with salt...technically this was yesterday but it was after I posted...

Breakfast: 2 pieces of french toast made with Ezekiel bread. water.

Lunch: leftover chicken mix from the chicken lettuce wraps. apple. water.

Dinner: quiche with bacon, colby-jack cheese and green bell pepper in a whole wheat crust. rainbow swiss chard sauteed with garlic, onion, olive oil, raisins, and toasted pine nuts. water.

Snack: yogurt and spiced prunes.

Analysis: well I've gotten a bit addicted to the spiced prunes but they are almost gone, so I guess I won't be making them again any time soon and save them for very special occasions when there are other people who can help me eat them. I definitely need to get better at eating a more balanced breakfast...it is truly the most important meal of the day, and should be the biggest, with a smaller dinner, so I should work towards that, or at least a compromise.

My sleep schedule has been SO off lately, I also really need to go to bed earlier and get up earlier. And get back to exercising... Well tomorrow I have nothing on the books so I can make it a priority. And that extra post I was talking about... Off to bed!

Sat Jan 17th - What I'm Eating

Breakfast: 2 sprouted corn tortillas with colby jack cheese and grilled chicken. water.

Lunch: chicken noodle soup and a banana. water.

Dinner: Heartland BBQ - pork with no sauce. green beans. a little bit of baked beans. water.

Snack: a few more spiced prunes and yogurt. water.

Snack: cinnamon raisin Ezekiel cereal with almonds, honey and whole milk.

maybe I'll try my pills tonight...

Analysis: So I've been snacking up a storm tonight - I'm craving sweets and I'm giving in in the most "allowed" way possible - at least I haven't gone out and gotten ice cream or pie or something. Its really the first time I can say I've felt genuinely hungry without the fear of vengeance from my gut in the last several days. And yes, we did go out to eat again...we didn't get to cooking in time and we were all starving by the time we were able to do anything about it. That being said, I skipped the BBQ sauce, white bread buns, corn bread, potato salad, raspberry iced tea, etc. So you can see, I did pretty well staying on the rules even there!

Tomorrow I really really really want to do a different post - maybe a book review - there are several I want to do! I have been super busy with my teaching job and also the advocacy work I'm involved with, so I haven't had much spare time to sit and write. I think about it a lot though! Its coming! Stay tuned!

Friday Jan 16th - What I'm Eating

Breakfast: More chicken noodle soup. water.

Lunch: leftover beef stew. one piece of Ezekiel bread toast with butter and all-natural raspberry preserves. water.

Dinner: chicken lettuce wraps, homemade this time, with bok choy, water chestnuts, garlic, ginger, lemongrass, scallions, teriyaki and soy sauces, and white wine vinegar, served with iceberg lettuce... a very small glass of OJ. water.

Dessert: yes, we made a little dessert today - spiced dried plum compote. basically spiced prunes with a little sugar. eaten over plain whole milk yogurt. it was a splurge since we've been sick, and I don't feel bad about it at all!

Analysis: well, today was rather odd in that there were a lot of leftovers, but that's ok... Usually I am a strictly breakfast food at breakfast kind of gal, but with the tummy issues, chicken noodle soup has just been calling me. In fact, I think I might eat a little more of it before bed! And as for dessert, hey, it was as close to all-natural as you can get, balanced with the yogurt. I could have/should have used agave syrup instead but we didn't have enough in the house...hubby bought a small bottle last time and I didn't want to use up the entire thing just for this. Wow, that makes it sound like it was a bucket of sugar - it was only 3/4 cup for the whole recipe, which will probably make 10-12 servings overall, so really, its not that bad for a little treat. And really, this is a lifestyle, not a diet, so you can't completely deprive yourself and be miserable forever! In fact, aside from the extra work of all this cooking, I really do enjoy my food immensely more when I am eating right...even if I only make a real dessert maybe once a month or less...

Thurs Jan 15th - What I'm Eating

Breakfast: organic unsweetened applesauce - about 1/3 cup... water.

Lunch: about 1/4 piece of string cheese... water.

Dinner: homemade chicken noodle soup with semolina egg noodles. water.

Snack: a little more soup & water.

Analysis: well I broke some rules today but to be fair, my gut is still recovering! I'm feeling significantly better, so maybe tomorrow I'll get back to my pills and exercise. Thank goodness it was only really a 24 hr bug...

Weds Jan 14th - What I'm (not) Eating

Well today started out ok, but by noon I had succumbed to the gastroenteritis that has been sweeping the city! Gregory had thrown up a few days ago, Dan spent his turn in the bathroom after that, last night Hannah was puking until 3am and was still sick all day today, so I guess I was up.

Breakfast: clementine orange, banana, string cheese, water.

Lunch: puking.

the rest of the day: sips of water.

I am simmering a chicken carcass for stock so hopefully tomorrow we'll be able to nurse ourselves back to health on it.