Life Changes – Again

And Back to Work I Go!

Today’s blog is going to be very brief. I started back to work last week, and it is a whirlwind. Next week I am off to our trade show, so I have barely any time to spare with getting ready for it both personally, and professionally.

Now that things are so hectic, I want to show you how I made it through last week food wise, and what my plans are for this week. Actually, my meal plan will be the same. The goal is to remain satisfied, and of course, on track.

A great start to the day: Smoked Salmon on an Ole Whole Wheat Tortilla with Spinach Kale Yogurt Dip, and a sliced vine ripened tomato. I’d say this is about a 4 point breakfast, and it keeps me full.
I switched off some days with plain Greek yogurt & berries, and I had scrambled eggs one day with salsa, wrapped int the Ole tortilla.
Lunch Basics – Healthy Dark Greens, Trader Joe’s Chopped Veggie Mix, and Garbanzo Beans – 0 points. I’ll add a lean protein to this, and one of the Bolt House Salad Dressings I have on hand.
Last week I had turkey breast in the house as well as low fat Jarlsberg cheese. Made a nice “chef salad”

Following is my food plan for my trip (which is 4 days in Las Vegas).

Breakfast in the room (always ask for a refrigerator when you check in):
WW Pumpkin Spice Oatmeal, paired with plain Greek yogurt. Mixed together this makes a kind of “Spackle”. It’s healthy, and filling. The oatmeal cup is 3 points/ 120 calories.

Lunch will be “take out” at the trade show, and dinner will be in restaurants. I will make the best, most mindful choices possible. I may treat myself a little, but I have made a decision that I will not order any desserts this trip.

My after dinner treat will be a Fiber One brownie (2 points) and a cup of tea in the room.
I will also have fresh fruit on hand in my refrigerator.

Feel free to send your tips on how you manage in trying times. I know I can learn from you too. And as always, your comments, critiques, and questions are always welcome.

Find me on social media:

Facebook: https://www.facebook.com/marshaleeg54/

Instagram: https://www.instagram.com/marshaleeg/?hl=en

Pinterest: https://www.pinterest.com/marshaleeg/

See you in 2 weeks when I get back! Take care of yourselves!

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What Level are You At?

Hunger – Fullness Scale

I hope you all had a wonderful and meaningful holiday last week, whether you celebrated Passover or Easter. And now it’s time for us all to regroup and get back on track.

Mindful eating is a THING. I have learned in my journey that it is not a good idea to go to the market hungry, or to an event hungry. Not that hungry anyway. What is THAT hungry, though? How do you discern that for yourself? There is another THING called Intuitive Eating. Books have been written about this, but I am going to try to put it in a nutshell here for you, so that you can start feeling your hunger and fullness levels, and become mindful of how much you should eat at any given moment, or meal time.

Here is the scale that I have learned to use. The challenge is to learn to stay in the neutral zones between levels 5 and 7.

0 – I’m about to faint. Painfully hungry.

1 – I’m so hungry I could eat my thigh.

2 – I feel my blood sugar dropping. Need to eat!

3 – I’m kinda feeling hungry. I think I’ll have an apple, and see how I feel.

4 – I’m fine (while looking at the clock to see when I can have lunch).

5 – Comfortable. Neutral.

6 – Getting full.

7 – Comfortably satisfied. Stop eating Now.

8 – A little bit too full, a few too many bites.

9 – Uncomfortably full, feeling bloated.

10 – Stuffed. I’m never eating again!

Before I begin this week’s meal prep, I want to go back and tell you what I contributed to my family’s Seder. I went on Pinterest for inspiration. Of course I was searching for a vegetable based side dish with very little matzo meal. I was very successful and found lots of good recipes. Here is the link to the Holiday Recipe board I have started:
https://www.pinterest.com/marshaleeg/holiday-recipes/

I sent the board to my sister in law so she could choose the dish she wanted me to make. She picked the Spinach Vegetable Kugel, which was the one I wanted to make anyway :). It was all veggies with just 1/4 cup matzo meal in the whole recipe. Here is the link to the original recipe:
https://www.kidneybuzz.com/daily-impact-meal/2015/8/17/spinach-vegetable-kugel Well, with all due respect to KidneyBuzz.com, the recipe was very poorly written with regard to the ingredient list. It called for fresh spinach 1 oz. (1 OUNCE??)
2 onions chopped (I used 1 large yellow onion), 1 stalk celery chopped, 1 red pepper chopped, 3 grated carrots, 1 cup chopped mushrooms, 1 tbsp. olive oil, 2 eggs, 1/4 tsp garlic powder, 1/4 tsp. pepper, 1/2 tsp. dried basil, and 1/4 cup matzo meal (which can be subbed with bread crumbs or panko when not using the recipe for Passover). Because I always make a recipe as written the first time I use it, I followed the recipe almost to a T. It didn’t take me long to realize that I really did need more spinach. I ended up using 10 ounces of baby spinach in all, and my kugel looked nothing like the one in the picture. It did, however taste great. When I make it again, I will use less carrot, more celery, more mushrooms, and more dried basil.

Spinach Vegetable Kugel. Mine is the one on the top of the photo. The one below is from Kidneybuzz.com. Doesn’t even look like the same recipe, but it is.

My meal plan for lunch this week is a Mexican style chicken salad, starting with seasoned shredded chicken. Since we had plans with friends for Sunday brunch, I did my grocery shopping yesterday. After my swim and shower this morning, I popped my chicken in the slow cooker with a little vegetable broth (you can use any broth, that is what I had open in my frig), a can of Rotel tomatoes, and a little bit of jalepeno peppers that were also sitting in the frig. It was great to get this cooking before we left for our date. I’ll be pairing the chicken with a salad mixture made with Trader Joe’s Southwestern Salad Kit, and Broccoli Slaw. I’ll use Bolthouse Ranch for my dressing this week, which is 45 calories for a 2 tblsp serving and delicious. If I want a little more volume in my lunch I’ll take along a cup of Trader Joe’s Latin Style Black Bean Soup, 70 calories for a 1 cup serving.

Mexican Slow Cooker Shredded Chicken Ingredients


Final Product – shredded chicken and a bonus – a seasoned tomato broth to be used in a recipe to be named later


My Salad Mix Ins

I was able to knock out my egg white fritatta before we left as well! That’s how fast and easy this recipe is. I used the Trader Joe’s bagged Power Greens I had left over from last week. I added a little of the broccoli slaw, and some roasted red bell pepper from the jar. I seasoned it with salt & pepper, and added my shredded flax seed, and chia seeds, as always (about 1 tsp each for the entire recipe). I did spray the pan with Canola Oil spray before I started. I baked it in a 350 degree oven for 25 minutes. I call this The Green Egg White Fritatta. I also have a couple of jars of overnight oats that I made last week, to change off.

Green Fritatta Ingredients
My Green Egg White Fritatta, the finished product

That’s all for now! Please join the conversation. Your comments, critiques, and questions are welcome.

Make it a great week!