This subject may sound familiar. I wrote about this several weeks back, in the blog titled “What Level are You At?” I’m bringing this back up, because I, myself, have been struggling with this during this time of working at home, and it seems to come up a lot on the various WW groups on Facebook. I find it a worthy subject to bring up again. Also because my WW coach, the great Amy B. brought this invaluable chart out again. For me, this is the key to remembering to eat mindfully.
Many of us were brought up to clean our plates, not to waste food. But when we over eat, we feel sick, and then we also beat ourselves up for it. The challenge is to realize what that sweet spot is for us which is satisfied, satiated. Some things we can do to help with this are to eat more slowly, to eat without distraction, and to really notice how we are feeling as we eat through a plate of food, healthy or otherwise. The new WW Freestyle program is based on 0 point foods, which is wonderful, but we have to remember that all food has calories. Portion control is key, even while eating those 0 point foods.
On the other side of the spectrum is not to allow ourselves to starve either. If we allow ourselves to get that hungry, we tend to lose complete control over our food choices and portion control. We all need to work on finding that balance.
I hope you save this chart that I posted in your phones, or print it and put it up on your refrigerator. Somewhere that will remind you to stay within that comfort zone. Being self aware, and learning about our bodies will help with our weight loss and maintenance journeys, I guarantee you.
Today’s meal prep focuses on the nightshade varieties of fruits and vegetables. I kind of started this last week with the tomato blog, but took it a step further today. Nightshades have gotten a little bit of a bad wrap. There is a myth out there that nightshades can cause inflammation, but there is no scientific evidence to support that claim. For the most part they are nutritious, healthy foods. Some people are sensitive to them, as they contain a chemical called solanine, which can aggravate arthritis pain and inflammation. If you feel any mouth tingling or itching when eating these foods, consult your doctor. For more information on nightshades and their health benefits and risks, please consult the following articles:
Here is a list of common nightshade vegetables and fruits, most of which are components in the roasted ratatouille dish I made today:
- bell peppers
So I had a package of Trader Joe’s Cauliflower Gnocchi in my freezer calling my name today. I also had left over tomato sauce from the can of Italian tomatoes I used in my gazpacho last week. And I love me some ratatouille. And I love a roasted eggplant. Today I combined all of this deliciousness into my lunch meal prep for this week.
I really kind of made this up as I went. I roasted a whole eggplant yesterday. It baked in a 400 degree oven for 45 minutes to an hour. After it cooled, I scraped out the meat and stored it in my refrigerator. Today I took a red onion, a red bell pepper, a zucchini, and a summer squash and roasted them together. After spraying them with canola oil, and seasoning them with salt & pepper, I roasted them in a 350 degree oven for about 45 minutes, stirring them a couple of times. I took some of that reserved tomato sauce that I had, put it on a low heat, then seasoned it with dried basil, thyme, and rosemary. I also added 3 cubes of Dorot frozen garlic to the sauce. I cooked the gnocchi according to the instructions on the package, then tossed them with the sauce. I then layered the veggies and sauced gnocchi s in my dish to store in the refrigerator. I cannot wait to eat this tomorrow. It smelled so good!
Yesterday, I was gifted a bag full of home grown lemons by my friend Marcy who came out to have lunch with me. Today I used them to make strawberry lemonade popsicles. I substituted the sugar in the recipe with Stevia. So fun. I had some of the mixture left over, so it’s in the freezer in a Pyrex pan becoming a granita of sorts.
I also had a slew of pitted cherries left from last week, so I Googled Healthy Cherry Recipes. I found this great link, and was inspired by the chocolate cherry oatmeal recipe they had listed: https://healthynibblesandbits.com/15-healthy-cherry-recipes-for-summer/
I used what I had in the house, and kept it very healthy, and low in points and calories. I combined 1/4 cup of Old Fashioned Oats per serving with 1/2 cup of chia seeds, and 2 tablespoons each of Splenda Brown Sugar blend and Unsweetened Cocoa Powder. I layered in a couple of cups of chopped, pitted fresh cherries, and unsweetened vanilla almond milk. When I serve myself, I’ll top this with about a teaspoon of toasted sliver almonds. I do still have cherries left over, but those will go great with my fat free plain Greek yogurt, or fat free cottage cheese snacks.
Note the tip for filling snacks here: combine a small portion of a healthy protein with a fruit or vegetable. String cheese and an apple is another good example of this. Circling back to The Comfort Zone, don’t allow yourself to get so hungry that you lose control. Healthful snacks during the day or after dinner are essential.
Thank you for visiting my friends. As always, I welcome your comments, questions, and critiques.
Here is where you can find me on social media:
Pinterest (where all my recipes are): https://www.pinterest.com/marshaleeg/
Make it a great week, my friends!