Food Journals

I think one of the best ways to track eating progress is using a food journal. This is also called counting calories, which everyone hates to do. But it is the best way to ensure that you aren't eating too much.

I've used several methods over the past few years. First, it was literally a journal. I had a notebook that I wrote down everything I ate in. Later that night, I would use the packaging or the internet to find out the calories and fat for each item. Problem was that if I went out to eat, I wouldn't want to take my journal out and write it down. Some days I would just forget to write all together.

• Pros: Easy, didn't require any special equipment, detailed
• Cons: time consuming, would forget things, inconvenient to take notebook out in public, had to look up the calories of individual ingredients and add them

Next, I created a spreadsheet to track my food. I used this for over two years! I made some adjustments for myself and began tracking it in there. It was pretty much the same process as the journal but I could copy and paste days that I had the same breakfast or lunch. And it was set up to automatically add up and show me how many calories I had left for the day. But this formatting had to be done to my specifications (by me!) each time I ran out of room and had to start a new row.

• Pros: easier to use, copy and paste since my days were normally the same until dinner, automatically adds, organized
• Cons: on the computer instead of mobile, had to look up each ingredient, formatting had to be redone each time columns ran out

For a VERY short period of time, I used Sparkpeople. SP has an online diary that tracks your food down to the vitamins. I liked seeing the overall nutrition but their database had mostly processed foods (which I avoid) and I still had to add individual ingredients for meals made at home (which is pretty much every night). I also had a problem with the accuracy of some of the user submitted items, but they were labeled as user submitted so I could tell the difference. I did like how they made small goals for each week and month based on your overall weight goal. They had a log for exercise but I didn't use it enough to provide an opinion.

• Pros: more detailed nutritional information, automatically adds, set goals 
• Cons: still inconvenient, limited foods database, accuracy of items,time consuming

My latest food journal is by far my favorite. I am currently using the MyFitnessPal app for Android on my smartphone (also available for iPhone and Blackberry). Every con that I had with other programs has been solved with this app. It is so convienent to have it on my phone. I can check while at restaurants to see counts or what I can "afford" that day. They gave a wide database with the non-processed foods that I use. Not to mention Trader Joe's and Whole Foods brand items! When you click to add foods to a meal, it pulls up recently used and most frequently used items so you don't have to search again.

My favorite feature is the create a recipe feature. I cannot rave enough about this feature. It is the reason I downloaded the app in the first place after reading about it in Shape last month. When you create a recipe, you search for the ingredients, add the amounts and serving sizes, and it calculates everything, from calories to vitamin c, for you. You can also add foods that you can't find in the database. This does mean that some of the items are user submitted and you have to make sure the calories make sense. I haven't had as many accuracy problems with this as I did on SP but they aren't labeled user submitted like they are on SP. To search you also need internet. So if you aren't on WiFi, it will use your network. There are also notes that you can add. I use the exercise notes to describe my activity level that day.

• Pros: convienent, easy to use, lots of unprocessed and organic food items, ability to create recipes, detailed nutrition information
• Cons: have to have a smartphone (there is an online version but I have not used it), user submitted items not marked, have to have internet or network access

Snack Girl inspired this post with her post on an easy food dairy: taking pictures. I thought this was intriguing so I gave it a try on Friday. Then Saturday. Then Sunday. I had the HARDEST time remembering to take a picture! I finally got it right on Monday...with some pictures missing. Yikes!

I will say that there is something about looking at pictures and seeing exactly what you ate all day. And it was very easy to do, just take a picture. However, I had a hard time remembering to take these pictures. And, I like numbers. And while this points out the types of food I had, it doesn't show how much I really ate. These pictures make it seem like I ate nothing...when in reality, this is 1635 calories! On a day that I do not exercise, this is just the amount of calories I need. (I have a sedentary, 8-5 job.) But even as I look at the pictures, I am slightly deceived, wondering if I ate enough.

For a beginning dieter, this may not be effective. But as you continue to count calories, you begin to learn approximately how much things are and get better as estimating. And by now, I know the calories/nutrients of my favorite foods and can make quick decisions when needed. I think the picture method would be very helpful for those trying to eat healthier but not necessarily lose weight. BUT, like everything else with weight loss...it depends on the person. Try a couple different ways and do what works for YOU.

What I love about keeping all my food journals over the years is actually seeing the changes I've made to my diet! I look at even what I was eating a year ago, still a diet littered with processed snacks. Now, if I eat something processed, it's a rare snack! And my dependence on sweets is sooo much lower than it used to be. Dessert happens 3-4 times a week now instead of twice each day. So cool to see how far I've come. :)

Do you use a food journal? What's your favorite way to track/monitor your food intake?

Cream Cheese Chocolate Chip Blondies

I love chocolate. I really do. However, I vastly prefer a blondie to a brownie. GASP. They're just so. darn. delicious. This is not a diet friendly recipe. It is pretty indulgent. And while I always advocate that a healthy diet INCLUDES sweets in moderation...an 8x8 pan of these is not moderation. So make these, enjoy one...maybe two...and then take the rest to a baby shower. :)

Cream Cheese Chocolate Chip Blondies
inspired by Martha Stewart's Cookies
serves 16

Blondie Batter

• 3/4 cup granulated sugar
• 3/4 cup brown sugar
• 6 Tb. butter, softened
• 3 large egg whites
• 1 1/2 tsp vanilla extract
• 1 3/4 cup AP flour (+2 Tb. if super wet)*
• 3/4 tsp baking powder
• 1/2 tsp salt
• 1/4 cup chocolate chips

Cream Cheese Filling

• 5 oz neufchatel cheese (low fat cream cheese), softened
• 1 heaping Tb. AP flour
• 3 large egg yolks
• 1/4 cup + 2 Tb. granulated sugar
• 1/2 tsp vanilla extract
• 1 Tb. butter, softened

*Blondies are more fickle than brownies. If the batter is too wet, it won't cook at the same rate as the cream cheese and then it's just messy. The first time I made them, I didn't need extra flour and the second time I did. It just depends on humidity, etc. Also, the first time I made them with real cream cheese and the second with Neufchatel (low-fat)...no difference whatsoever. So save yourself the calories and fat. :)

To prepare blondie batter cream butter and sugars together until light and fluffy, about 3-4 minutes. Add egg whites and vanilla; mix until combined. 

Lightly spoon flour into a measuring cup. In a small bowl, combine flour, baking powder, and salt. Slowly add to butter mixture and mix until combined. Fold in chocolate chips.

To prepare cream cheese filling mix all ingredients together until smooth.

Spray an 8x8 pan lightly with cooking spray. Spread 2/3 blondie batter into pan. Top with cream cheese filling. Drop remaining blondie batter on top of cream cheese, "swirling" it into the cream cheese with your fingers.

Bake at 350F for 30-35 minutes, or until a toothpick comes out clean. Let cool completely in pan before cutting.

Nutritional Information (for 1/16 square): 254 calories, 9.4g fat (5.8g sat), 40g carbs (0.5g fiber), 3g protein

Now, you may look at me and say: that much for 1/16?! But trust me, these babies are INDULGENT. I was completely fine after trying one. Never had a brownie that can do that. ;)

What do you think: blondies or brownies??

Tofu and Mushroom Lettuce Cups

I don't even know how to introduce this recipe. It's from one of my very favorite blogs, Peas and Thank You. Mama Pea always comes up with the best vegan recipes and even has a cookbook coming out soon! I already pre-ordered it last month! :D If you are looking to try tofu but want to disguise it a bit, this is the way to go. They are TASTYYY!

Tofu and Mushroom Lettuce Cups
adapted from Mama Pea
serves 2

• 4 oz extra-firm tofu, drained and pressed
• 8 oz mushrooms
• 2 Tb. soy sauce
• 3 Tb. hoisin sauce
• 1 Tb. rice vinegar
• 2 Tb. water
• 1/2 tsp garlic powder (can use 1 1/2 tsp minced garlic)
• 1 tsp ground ginger (can use 1 Tb. minced ginger)
• 1/4 cup water chesnuts
• 1/4 cup cashews
• 4 romaine lettuce leaves 
• 1 carrot or 3 baby carrots, shredded*
• 1 Tb. sweet chili sauce, optional

*I would recommend using a large carrot. Shredding the baby carrots made me scared for my fingers. I added the sweet chili sauce as a last minute thing. It was the perfect complement but that's why it's not seen in the picture.

Cube tofu into 1/2 inch pieces. Chop the mushrooms into similar sized pieces. Dice the water chestnuts and chop the cashews.

Add tofu and mushrooms to a lightly sprayed nonstick skillet. Saute over medium heat until mushrooms are wilted and tofu has some color, about 5-7 minutes.

While mixture is sauteing, measure out ginger and garlic. Then whisk together soy sauce, hoisin sauce, rice vinegar, and water.

Sprinkle spices on tofu and mushrooms, Stir well. Reduce heat to low and add sauce. Add water chestnuts and cashews. Stir to coat and let simmer 1-2 minutes. Remove from heat.  Pour 1/4 of mixture on each lettuce leaf. Top with shredded carrot and drizzle with sweet chili sauce.

Nutritional Information (for 2 filled leaves): 332 calories, 14.6g fat (3g sat), 35g carbs (4.5g fiber), 20g protein

HOLY YUM. These were beyond awesome. And easy! (It took me less than 30 minutes to make these, including chopping!) And nutritious!! This was a perfect light lunch but it could also be paired with some steamed veggies or a small portion of un-fried rice to round out the meal. And in terms of being filling, this definitely did not feel like a "light lunch". 2 thumbs up, 5 stars, or the top rating of whatever rating system you prefer! ;)

I'm becoming much better at making tofu. I've gotten the pressing and draining part down and I've learned it's just not a step you can skip. If you do, the texture is off. I've also noticed that I'm liking tofu more and more each time I make it. They say that you should feed kids new foods 7 times in order to tell if they really like it. Maybe it also applies to adults with new foods. Hmmm...

I highly recommend this recipe as a starting point for anyone wanting to try tofu. It's easy to prepare and the tofu is in such small pieces, it's hard to pick it out from the mushrooms!

Are you scared or nervous to try tofu?

Southwestern Sweet Tater Tot Casserole

Twitter is good for many things. Social networking. Marketing. Random thoughts. Entering giveaways. Letting companies know that you're dying to try their products so that they send you samples. Ya know, the norm. ;)

After emphasizing my need to try their new sweet potato puffs, Alexia contacted me asking me if I wanted a sample to make a recipe with. I've loved Alexia products since my first taste of their sweet potato fries. Followed by their delicious hashbrowns. Onion rings. And so on and so forth. So, sweet tater tots?! Totally up my alley.

When thinking about making a recipe, I remembered a recipe someone made me when I was younger. This is a vague memory because I have no idea who made it or when but I remember tater tot casserole. So, a vegetarian sweet tater tot casserole? Easy peasy. What goes well with sweet potatoes? Black beans! What goes good with black beans? Tomatoes, bell peppers, and corn. And this is how the recipe making process went. :)

Southwestern Sweet Tater Tot Casserole
serves 4

• 3/4 cup frozen corn
• 1 cup frozen mixed bell peppers
• 1 can (15 oz) black beans, rinsed and drained
• 1 can (14.5 oz) tomatoes with green chiles, drained
• 1/2 Tb. chili powder
• 1/2 tsp cumin
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 3/4 cup low-fat sour cream
• 2-3 oz Mexican blend cheese
• 49 sweet tater tots, about 16 oz

These measurements include the changes I would make to the recipe. I put too much sour cream which slightly overwhelmed the flavors. I didn't fully drain the tomatoes and it resulted in the filling being slightly too liquidy. And I added the salt because it needed it. 

Saute bell peppers and corn in a nonstick skillet. Remove from heat and pour into a medium bowl.

Add black beans, tomatoes, spices, and salt to the corn and peppers bowl. Combine. Stir in sour cream.

In a lightly sprayed 8x8 casserole dish, pour in the filling. Top with desired amount of cheese.  

Top with sweet tater tots. I wanted mine covered but not completely. I'm sure you could fit another row and maybe another column if you wanted to squeeeze them in there. 

Bake at 400 for 30-40 minutes. Check on tots often during those 10 minutes to make sure they're not too brown.

Nutritional information (for 1/4)*: 428 calories, 15g fat (6.7g sat), 60g carbs (12g fiber), 15.5g protein

*using 3 oz cheese

The problem with casseroles is that they don't photograph very well. This casserole was super tasty though. Especially with the minor adjustments I made, perfect. And I loooved the sweet tater tots! Such good flavor. They were softer than normal tater tots, but that didn't surprise because sweet potato fries are the same way. I'm sure they would have crisped up better on their own as opposed to in a casserole. These babies dipped in some ketchup and mustard....whew. I want to run home and make some now! :)

Now that I've completely convinced you to try them yourself...the sweet potato puffs are only in select stores right now (enter your zip code to find them near you). Right now, they're only at Wal-mart near me but hopefully they'll reach more stores soon. PLUS, Alexia is offering a $1/1 coupon right now. You know me and my coupons...love 'em!

Disclosure: I received the product from Alexia Foods to review. The opinions expressed and recipes used are my own.

Letting Go with SITS: Workout Perfection

I read a ton of healthy living/fitness blogs. A TON. Like, I can't count them on my fingers and toes. I do this daily. I read about women who work out 7 days a week;  others who find 2 hours in their day to run. Most of the time it's inspiring. It gets my butt to the gym, even when I come up with lame excuses not to go. But sometimes...it can be harmful. Like when I forget that most of these bloggers are lucky enough to blog and write for a living; to make their own schedule. When I forget bodies need to rest to even form the muscles I'm trying to build.

It's so easy to get caught up in working out and losing weight...to the point where nothing but perfection will do. In this mindset, if I skip a day, it is the sole reason why the scale won't budge this week. Somehow, all of the healthy eating and the other 4 days of exercise are erased.

On Wednesday, I was grumpy and tired. My body was sore. I had terrible sleep the previous night. I couldn't  pinpoint any real reason for bad mood. But I had to work out, because Thursday is grocery day, which means I won't have time to exercise then either. That's 2 days straight. However, I've been working out really hard lately and maybe my body was telling me it needed to rest.

On Thursday morning (weigh-in day), I had lost 2 pounds. Resting hadn't erased all my hard work from the rest of the week. Success is possible, even without perfection. So, I'm letting go.

I'm letting go of workout perfection. I'm letting go of feeling guilty because I was too tired or too busy that day. Please, do not confuse this with laziness. I am not letting go of those days when I have no good reason except it would be easier not to. I'm letting go of those days where I stretch myself too thin to even have a successful workout. I'm go of those days where I risk injury because my body feels overworked. I'm letting go and cutting myself some slack.

What will you let go of? #SITSLettingGo


**Please know that I am attacking or quitting my favorite healthy living blogs. They are inspiring and healthy women. I just think it's important for me to stop comparing myself to them and striving to be just. like. them. Healthy for them may not be healthy for me. And that's what's most important: being healthy for me.

Snack Attack! Homemade Trail Mix

I am not a dietitian, doctor, or any other way an expert. The advice I have is simply what has worked for me and my knowledge gained through hours of reading on nutrition and food each day.  

I started this blog to document my journey to healthy living. As it's progressed, it's become almost entirely food-based. Which is good. Because the food is my favorite part. ;) But, with a recent re-evaluation of my nutrition, my progress on my goals, etc...I need to refocus. I still have 20 pounds to lose before reaching my goal. Which, to those who know me, sounds insane, I know. And thank you for all of the "No! You don't need to lose weight!" comments...but I really do. I'm much shorter than most people realize because I live in heels. Which means 149 lbs (my current weight) is right there next to the overweight category.

It's frustrating being on such a long journey. It's been over two years since I started to lose weight. I have lost 35 pounds since then. Which is remarkable, and I know that. But, it feels so far away. I was almost 10 pounds lighter last October so it's been a while since I've been successful at weight loss. And past success isn't as comforting as present success, is it? But that's even more reason to start over! It may be that I lose 15 pounds and feel fine. I may only lose 10, gain a ton of muscle, and become the next Iron woman. BAHAHAHA. But I definitely can't stay where I am.

Now, what does all of this have to do with trail mix? Well...as a part of re-evaluating my nutrition, I've come up with some excellent new additions to my daily meals. After extensive research, I've found several foods that were missing from my diet that could help me on my final stretch of weight loss. And who doesn't want to share that?! :)

I get a lot of questions about what I eat throughout the day. Everyday, I have three (relatively small) meals and three snacks. This works for me; I'm a snacker. I also have a job where I can eat snacks throughout the day. If I didn't, then I would have create an eating schedule that works. I make sure that my snacks are healthy and not processed. I used to eat granola bars, but they did not keep me full and made me feel sluggish. I also have to make sure that they're not too messy, easy to eat, and inexpensive. No matter how much I love fresh, organic berries, I cannot afford them as a daily snack! Here are some current and past snacks:

• Baby carrots
• Apples
• Bananas (definitely organic - they taste completely different!)
• Nuts and/or dried fruit
• Celery and Peanut Butter
• Organic string cheese with whole wheat crackers
• Greek yogurt 

My afternoon snack for almost 2 years has been almonds. I love them and they're healthy for me. But, no offense to my almonds, they began to get boring. Then, I would just skip them and be starving by the time I got home and shove the first thing I found into my mouth. I had an idea to change to trail mix to give myself variety. I bought a bag for $4.49 at TJ's and it only lasted a week and a day. Later that week, I was at Whole Foods when I started looking at the trail mixes. The prices were about the same and I really couldn't find any variety that I liked. So, then, I saw the giant bags of nuts, seeds, and fruit and decided to buy exactly what I wanted and make a huge batch. 

When choosing your nuts and seeds, be sure that the ingredients match up. If they're raw almonds, make sure that the only ingredient is almonds, as it should be. Also, I got the cashews and sunflower kernels salted and the almonds unsalted to control the salt a bit. I got roasted because they are crunchier than raw and add texture.

With dried fruit, it's doubly important to read the ingredients. They should be simple (read: cherries, sugar). Dried fruit has gotten a bad rap in the past because of its high sugar. Well, this is true...if you eat 1/4 a bag at a time. But I think dried fruit adds flavor to an otherwise boring snack. And it does provide some of the same benefits as fruit when eaten in controlled portions. I would just stick to one, maybe two, fruit selections to keep the sugar down. And always in small amounts. 

Brilliant Trail Mix

makes about 11 3/4 cups

• 4 cups almonds, roasted and unsalted (16 oz bag)
• 4 cups cashews, roasted and salted (16 oz bag)
• 2 cups dried, sweetened cherries (8 oz bag)
• 1 3/4 cups sunflower kernels, roasted and salted (1/2 16 oz package)

Get a big bowl. I'm not joking, BIG. This was very difficult for me in this bowl. Mix the nuts together first to ensure distribution.

Add the cherries and kernels. In hindsight, the kernels would be better added to each separate container because they like to sink to the bottom. Pour into air tight containers to store.

Viola! The beauty of this is that you can mix and match to your tastes and nutritional needs. If you don't like dried fruit, you could always use some sort of chocolate to sweeten it. However, you'll get probably more sugar per serving without the other nutritional benefits of dried fruit.

Nutritional Information (per 1/4 cup): 160 calories, 12.5g fat (1.5g sat) 10g carbs, 2g fiber, 5g protein

Wondering where the rest of that fat is? Oh, it's just 3.7g polyunsaturated and 6g monounsatured. Ya know, those fats that increase good cholesterol and fight bad cholesterol at the same time. They also provide energy and help with vitamin absorption. (source) Most of that comes from the sunflower kernels - they're nutritional powerhouses! So try to keep them in your mix when you choose your nuts and seeds. And in case you were wondering, only 3.7g sugar!

And if I couldn't rave about this snack more, let's check the price. There are 47 servings in this trail mix. 47! That's a month and a half! And it only cost $14.82! That's only $2.47 per week.

Any ideas on what should be in next month's mix??

Sweet and Spicy Glazed Tofu

I need to get better at making tofu. At TJ's a block of organic extra firm tofu is $1.79. That's two meals' protein! And yet, I rarely use it because I just do the same old things with it: stir fry and tofu parmesan. And while this recipe is in fact a tofu stir fry (don't judge!), it's a different sauce. And it's beyond delicious. So I had to share it.

Sweet and Spicy Glazed Tofu
from Say What You Need To Say
serves 2

• 1/2 pkg organic extra firm tofu, cut into slabs and pressed
• 1 pkg (16 oz) Asian mixed vegetables
• 2 cups cooked rice
• 1/4 cup sweet chili sauce (or sweet and sour sauce)*
• 1/4 cup soy sauce
• 2 Tb. hot sauce
• 2 Tb. plain Greek yogurt
• 1 tsp minced garlic (or 1/4 tsp garlic powder)
• 1 tsp ground ginger

*I used sweet chili sauce because a) it's cheaper and b) it has less sugar than sweet and sour sauce. Also, I think it has a better flavor, instead of just being super sweet. 

After pressing the tofu, make perfect tofu. It takes a little longer to turn each piece, but I promise it's worth it. The end result is crunchy, perfectly done, and tasty!

Set the tofu aside. "Stir fry" the vegetables on medium-high heat. My version of stir "frying" doesn't use oil. I use water. Whaat? I know, it sounds insane. But 1/4 cup water added with the vegetables make them steam = crispy vegetables without the extra calories and fat!

While the veggies are cooking, prepare the sauce in a small bowl by combining the sauces, garlic, and ginger. After the veggies are cooked, add the tofu back to the pan with the sauce. Bring to a simmer and reduce heat to low. 

After the burner cools down a bit, add the yogurt. Stir well to incorporate. Let cook until sauce has become more like a glaze. Serve with rice. 

Nutritional Information (for half with rice): 451 calories, 5.5g fat (0.1g sat), 79.6g carbs, 5.7g fiber, 22.2g protein

I loved this. For real. Not only did the Greek yogurt provide the creaminess but it also gave it a slight tang. Not too much, just enough to complement everything else. It was also the perfect amount of spice. I find General Tsao's to be overwhelming...like the whole purpose is to be spicy instead of to provide flavor. 

I really do need to step outside of my tofu comfort zone, though. I have 6 tofu recipes over the next two weeks. 1/2 are repeats and 1/2 are new recipes. Eeek. Any tofu recipe or cooking method suggestions?