Nutrition Blog

Peanut Butter Recall

2009-01-29T09:37:00.000-08:00

It seems as though everyday there is another list of peanut products that have been recalled. To make life easier, the FDA has launched a searchable database of recalled products. Select the link below to access the database:

Search for Peanut Butter Product Recalls

LUNA & Clif Bar Recall

2009-01-21T11:38:00.000-08:00

As many of you may have already heard, the FDA is investigating a Salmonella outbreak tied to peanut butter from the Peanut Corporation of America (PCA). PCA is a manufacturer and supplier of peanut butter for many food companies and manufacturers. For a limited time in 2008, we used PCA peanut butter in some of our products.

In light of this investigation, and with an abundance of caution, Clif Bar & Company has enacted a voluntary recall of 14 of our products containing peanut butter in the U.S., and 4 products containing peanut butter in Canada.

We are taking these steps because, as a food company, your safety is our top priority.

To check if the products you have are part of our voluntary recall please see the list below. If the product you have on hand is any of the products listed AND has a best by/sell by date that matches that on the list please call us to discuss the appropriate next steps to ensure no one mistakenly eats the product.

Please know that no other Clif Bar & Company products or flavors are included in this recall. As you know, we have many other products that you can safely enjoy.

If you have additional questions, please call (me/us).

For team members, organizations and clientele that you represent, please direct them to www.clifbar.com or Clif Bar & Company at 1-800-CLIFBAR (1-800-254-3227) for additional details.

Sincerely,

Sunny McKay
LUNA Women's Experience Manager

Products Affected By Recall in the UNITED STATES, 14 products in all packs and sizes in retail, including:

LUNA Nutz Over Chocolate®
BEST BY: 29JUL09 to 03OCT09, and 11NOV09 to 14NOV09

LUNA® Peanut Butter Cookie
BEST BY: 02OCT09 to 03OCT09, and 11NOV09 to 14NOV09

CLIF BAR Crunchy Peanut Butter
BEST BY or SELL BY: 21JUN09 to 01OCT09, and 03NOV09 to 28NOV09

CLIF BAR Chocolate Chip Peanut Crunch
BEST BY or SELL BY: 21JUN09 to 01OCT09, and 03NOV09 to 28NOV09

CLIF BAR Peanut Toffee Buzz®
BEST BY or SELL BY: only 13SEP09

CLIF Builder?s® Peanut Butter
SELL BY: 19JUL09 to 30SEP09, and 05NOV09 to 18NOV09

CLIF Kid Organic ZBaR? Peanut Butter
BEST BY: 07JUL09 to 05SEP09, and 12NOV09

All MOJO® and MOJO® Dipped bars
BEST BY: 30APR09 ? 21JUN09

Products Affected By Recall in CANADA, 4 products in all packs and sizes in retail, including:

CLIF® BAR Chocolate Chip Peanut Crunch / Brisures de Chocolat aux Arachides Croquants Expiry Date/Date d?Expiration: 2009SE07

CLIF BAR Crunchy Peanut Butter / Beurre d?Arachide Croquant
Expiry Date/Date d?Expiration: 2009SE06 to 2009SE11, and 2009NO13

CLIF® BAR Peanut Toffee Buzz® / Toffee et Arachides
Expiry Date/Date d?Expiration: 2009SE12

CLIF Builder?s® Peanut Butter / Beurre d?Arachide
Expiry Date/Date d?Expiration: 2009JU20 and 2009AU20

Sensational Stuffing

2008-11-19T18:06:00.000-08:00

Holiday eating really does get a bad wrap. The actual staples of traditional dinners aren't bad - it's just when all the cream and sauces are added that things go down hill. Combine that with the odd sensation that you need to eat it all quickly or it is sure to disappear and you've got a bloated stomach and an afternoon coma.

Instead of covering up the flavor with heavy sauces, start by bringing out the natural flavor of the dishes . I personally feel that a good turkey brine is the best way to lock in the moisture and bring out the flavor.

Next cut the butter and sauces in half and add in some flavorful fruits and herbs. Here is another family recipe that is always a big hit:

Apple Rosemary Stuffing

Ingredients:

2 bags of stuffing mix w/herbs
2 tablespoons dried rosemary
1/2 cup fresh parsley
1 tablespoon unsalted butter
3/4 cup diced yellow onion (1 medium)
3/4 cup diced celery (2 medium stalks)
1 large Granny Smith Apple (unpeeled, cored, and diced)
1 cup low-sodium chicken stock

Directions:

Preheat oven to 300 degrees F.

In a large saute pan, melt the butter and add the onion, celery, apples, parsley, and rosemary. Saute for 10 minutes until the mixture is soft. Combine the stuffing mix, cooked vegetables, and chicken stock in a oven safe pan. Cook for 45 minutes or until golden brown.

For more healthy recipes visit Eating Well's Healthy Thanksgiving Collection.

Happy Thanksgiving!

Change Your Mind - Change Your Body

2008-11-10T10:20:00.000-08:00

The biggest obstacle for any change tends to be our own negative thoughts. Actually, the thoughts aren't the main problem - it's that we start to believe them. So what if we switched those thoughts into something more positive? Would we start to believe those too?

The article below answers just that. It relates specifically to fitness but I truly believe that this concept can be applied to any part of your life.

Change your mind, and you just might change your body, too. Psychologists say our “self talk” or “internal dialogue” can make or break a fitness routine.
The problem is that many people simply aren’t aware of how destructive their thoughts are, says Gareth Dutton, a psychologist at Florida State University in Tallahassee who specializes in helping people to exercise and lose weight.
“The thing that precedes your behavior is a thought, and we sometimes aren’t good at getting in touch with our thoughts,” he says. “We’re on autopilot.”
The first step in charting the right course to fitness is to recognize how your thoughts are undermining your exercise plan, says Dutton. The second step is to challenge the negative thinking – and there’s certainly no shortage of that when it comes to exercise.
Playing mind games
The key, Dutton says, is to remember that “a thought is just a thought. It doesn’t mean it’s reality.” read more

Stressed Out? Eat Up!

2008-11-06T16:17:00.000-08:00

You are so stressed out and busy that your sleep is either long and restless or solid but way too short. So you wake up and start pounding coffee to get you going. There's no time to eat so by the time you get around to it you are starving. That in combination with the elevated cortisol (stress hormone) causes you to crave foods high in sugar, fat, and salt. Poor sleep, caffeine side effects, and blood sugar imbalance from poor nutrition finds you tired, moody, and finding it hard to concentrate.

This is a cycle in which too many of us find ourselves. There are, however, several things that you can do to stack the cards in your favor and regain control.

Cut out the caffeine after 2pm. Ok, I know that i just lost half of you! I'm not saying get rid of it all together. Just switch to decaf in the afternoon. Caffeine stays in your system for 6 hours so even if you are one of the people with a caffeine tolerance it will negatively effect your sleep.
Increase your B-vitamins. B-vitamins support the entire nervous system as well as our stress response. They also aide in energy production so you will feel a natural increase in energy. Food sources include: liver, soy, broccoli, beans, lean meat, sprouted grains, salmon, nuts, and eggs.
Don't forget to eat, especially breakfast. I know I sound like your grandma but it really is the most important meal of the day. It will start your day off with good fuel and help you focus. Stock your pantry and office with easy options like oatmeal so you can make sure that you always have something on hand. While I'm at it, don't forget your jacket and would it kill you to pick up the phone every once in a while?
Make sure everything you eat contains protein. Protein supports brain function, which in turn impacts mood, behavior, and concentration. It will also give your sustained energy and decrease sugar cravings. No need to go Atkins with your protein (in fact, please don't!) but just include some with every meal. Food sources include: fish, meat, eggs, nuts & seeds, tofu, dairy, soy, beans & rice.
Add in some more Magnesium. Magnesium is a natural muscle relaxer. Not the kind that causes you to speak gibberish and pass out, but the kind that helps pull your tense shoulders from your ears and quiet your mind so you can sleep. It is also one of the minerals that American's are most deficient in. I recommend supplementing with a high quality Calcium/Magnesium Citrate before bed. It will also help with muscle soreness from all the exercise you are also doing to relieve stress!

Hydration Situation

2008-04-22T12:37:00.000-07:00

Seeing as how it is Earth Day - and that happens to be where I live - I thought that I would provide a tip today that benefits both you and the world around you.

Drinking more water is one of the best and easiest things that we can all do to increase our health. And we as Americans have been doing a great job. So much so that carrying a water bottle has become a bit of a status symbol. Certain brands of bottled water will even make you rich & famous. Unfortunately it still won't land you Brad Pitt.

Really, the only down side is that they all come in these little plastic bottles that tend to add up. But what's the alternative? Drinking tap water?

I don't know if my fear of the San Diego tap water is well founded or an effective marketing ploy, but I do know that I won't be experimenting with it any time soon. Instead, I choose to filter my drinking water. My filter of choice is the Aquasana AQ-4000 but there are plenty to chose from. At $0.09/gallon it's considerably less than even the most economical bottled water. So you can not only expect to hear about this on Earth Day, but also on Save-a-Ton-of-$ Day, Look-@-How-Nice-My-Skin-Looks Day, and Why-Yes-I-Have-Lost-Weight Day.

Bottoms up!

It's Hip to be Square

2008-04-14T12:16:00.001-07:00

A few weeks ago I came across the Flax Roll-Ups at Henry's. After a quick read of the nutrition label (yes, going to the grocery store with me is an all day adventure) I was impressed with the level of both fiber and protein. I wished it didn't have Soy Isolates but I we can't win them all. It was also square - like myself - so I thought I would give it a try.

The entire wrap is a bit much for me to handle but I cut it in half and it is the perfect size to support my standard lunch of turkey, hummus, and veggies. I love the flavor, and yes the shape makes it much easier to handle than it's curvy counterparts. I enjoy it so much that I have had it virtually every day for the past month. Stay tuned for next week's blog "If I See Another Wrap I'm Going To..."

Healthy Dining Finder

2008-03-31T13:06:00.000-07:00

I wanted to share a great website that I came across today (the internet still amazes me). It is called Healthy Diet Finder and it gives you healthy suggestions for all of your favorite restaurants. You enter in the area of town that you want to eat and the amount that you want to spend. It then gives you a list of the local restaurants (even fast food) and items to select from the menu.

Now, their definition of healthy may not be yours so you still need to use common sense. I know, I'm sorry. However, it is an excellent place to start!

Motivation At It's Finest

2008-03-12T14:32:00.000-07:00

A good friend shared this with me and it honestly gave me chills!

Thanks for passing it along Toby!

The Soy Situation

2008-03-03T17:25:00.000-08:00

I probably get at least one question a day about soy. I can understand why. The soy debate is a virtual ping pong match of information that would make any seasoned politician's head spin.

Some feel that soy is the nectar of the gods and a diet rich in good quality soy will solve all that ails you. I mean, Asian cultures have been using soy for centuries and have the most amazing skin and virtually no menopause. It's gotta be the soy.

(ping)

Other's feel that the benefits of soy are actually manufactured by the soy bean industry. It is in fact so dangerous that men will grow breasts and become sterile almost upon contact. But wait, I heard that was a theory invented by the meat and dairy industries...

(pong)

So, what is the truth? As one can imagine it's somewhere in the middle. I'd like to share an article that I came across the other day that does an excellent job of exploring the pros and cons of soy.

Soy - What's the Big Deal?

If you have any interest in this issue I highly recommend you give the article a read. For those of you that want a VERY oversimplified summary here goes:

A moderate intake of soy in whole food form can absolutely be a part of a healthy diet. Examples of whole food soy are: tofu, edamame, tempeh, and miso. It is a safe bet to steer clear of isolated and high refined soy. Examples of this are soy isolates, soy concentrates, and textured vegetable protein. So, in short, soy is much like most foods out there - it should be enjoyed in moderation and as close to it's natural form as possible.

Gift Ideas: Shake It Up

2007-12-18T13:08:00.000-08:00

Timing and planning are two of the key sabatoures to most nutrition programs. We are fine when we have time to cook and time prepare but once life One of the keys to success in any nutrition program is to always have a back up plan.

My back up plan includes a Blender Bottle. I keep a meal replacement shake (in powder form) and a Blender Bottle in both my car and office. That way I can just add some water and I have something quick, easy, and filling. Plus I get very grumpy if i don't eat every 2-3 hours so it's really more of a public service than a health issue!

You can also use it for mixing healthy salad dressings, buckwheat pancake mix, scrambled eggs, etc. I usually pick mine up at Henry's for about $7 but I just found this great deal for a pack of 4 right here. Or you can do your own comparison shopping at NexTag.com.

Gift Ideas: Spray it On

2007-12-17T13:20:00.000-08:00

Including healthy oils into your diet is a crucial factor for good health. However, as with everything, moderation is key. An excellent way to add oils while monitoring your intake is to use a MISTO olive oil sprayer. You can even mix some oil, vinegar, and lemon in the sprayer for a tasty and healthy salad dressing. The MISTO sprayer can be found at Bed Bath & Beyond on on Amazon.com.

Gift Ideas: Wok it Out

2007-12-13T14:15:00.000-08:00

A wok is an essential tool in any healthy kitchen. It is quick, easy, and virtually fool proof. The two main types of woks are flat bottomed and round bottomed. The round bottomed woks are a bit more versatile but you will need to get a wok ring to ensure stability. If you are just trying it out, I suggest a flat bottomed wok.

Created in the Chinese kitchen 2000 years ago, and recently made popular by the Beastie Boys, wok's can be found virtually everywhere. Here are a few links to get you started:

Bed Bath & Beyond
Amazon.com

Oh, and a wok is a perfect place to boil water for your brand new Bamboo Steamer!

Gift Ideas: Steam it Up

2007-12-12T12:22:00.000-08:00

Throughout this week and next I'm going to be giving some gift ideas for your favorite foodie or aspiring health nut. I promise, they will also please the taste buds of those that think of healthy cooking as a four letter word!

Hands down my favorite cooking tool is the bamboo steamer. My roommate introduced this to our household a few years ago and since then it has become a staple.

A bamboo steamer is essentially a circular tower with 2-3 different tiers. You place the steamer into a pot of water and bring to a boil. You then fill each layer with you favorite food. I typically put lean protein on the bottom layer and vegetables on the top layer. Finally, cover the steamer and walk away for about 10 minutes. Voila - you're done! The steam cooks your protein while keeping it moist. It also enhances the flavors of your vegetables without having to add a lot of oils and sauces.

You can find bamboo steamers for ~$15 at Bed, Bath & Beyond.

The Powerful Pom

2007-11-28T14:26:00.000-08:00

When I was growing up my best friend Melissa's mom used to give us a pomegranate each day during the winter season. The other parents said she was a bit of a hippie but I had no idea what that meant at the time. All I knew is that these funny little fruits were so much fun to eat and when we were done we would be covered with bright red juice that we used to create fabulous finger paintings...mostly on our clothes.

It seems as though her hippie-sense was right in deciding to feed us pomegranates. The pomegranate is one of the most powerful superfoods with a good amount of vitamin C and polyphenols. Polyphenols help with cellular health (i.e. prevent your cells, including the ones on your face, from aging).

Although it took us hours to crack open that pom (which may have been the real reason that she fed it to us) it really is quite easy if you use the right technique. There is a great illustration here.

As luck would have it pomegranates are also in season so you should find them stacked at any local health food store or farmer's market. If you are feeling super adventurous, try some of these recipes.

Oh, and November is National Pomegranate Month! Who knew?

Brining Turkey

2007-11-20T09:16:00.000-08:00

Thanksgiving gets such a bad rap when it comes to eating, however the core components of Turkey Day are actually quite good for you. Where we get into a bind is when we douse our food with creamy heavy sauces.

Luckily there are some easy tricks to bring out the flavor of your food so you don't need to cover it up. One of these tricks is brining your turkey. Brining helps enhance the flavor of poultry and lock in the moisture so you aren't stuck with a dry bird. Because nobody likes a dry bird - especially pilgrims.

Here is the secret Coleman brine recipe brought to America from the old country (possibly via the internet).

Ingredients:

1 cup salt
1 cup brown sugar
2 oranges, quartered
2 lemons, quartered
6 sprigs thyme
4 sprigs rosemary
1 (10-12) lb turkey

Directions:
Dissolve the salt and sugar into 2 gallons of cold water in a nonreactive container (such as a clean bucket, large stockpot, or a clean heavy-duty food grade plastic storage bag). Add the oranges, lemons, thyme, and rosemary. Note: if you have a larger turkey use 1/2 cup salt and 1/2 cup sugar for each additional gallon.

Remove the unspeakables from the inside of the turkey (ugh, that's the worst part). Rinse the turkey inside and out under cold running water.

Soak the turkey in the brine, covered and refrigerated for at least 4 hours and up to 24.

Cook as usual, or until the little thing pops out...another trick from the old country!

Happy Thanksgiving!

Fat Land

2007-11-12T18:15:00.000-08:00

I recently received a book from a good friend called Fat Land - How American's Became the Fattest People in the World by Greg Critser (should I be offended?). It is basically an editorial of the sequence of events that have lead to our nations rapidly expanding waistline. I wanted to share an portion of the book that I found particularly interesting.

In this section Crister is talking about the evolution of fad diets. For the most part they were rather predictable with calories in having to be less than calories out. That is until the Atkins Diet Revolution, followed by the Zone, then Protein Power, etc. etc. These string of fad diets had a particular impact on the American diet mentality. Crister explains below:

"The point, of course, is not that the publishing industry...was publishing pure schlock (although most of it was). There had been legitimate scientific debate about such things... The point is what the new diets did not say. For completely missing from the new genre was one increasingly strange and distant concept: self-control.

The very notion of self-control was anathema to the new generation of diet books. A diet - even a weight loss diet - was no longer about limits to one's gratification. Instead, the subtext was one of scientific entitlement. After all, if one had worked so hard to get so far in one's career, well, how could self-control really be an issue? To even suggest such was to make fat a moral issue - and how appropriate was that? No, it was all a matter of using nutritional science to "trick" the body into doing what it should be doing anyway."

As a nutritionist, I know that being overweight isn't as simple as Critser makes it sound. Most of the time it is lifestyle and sometimes it is medical, however, it always involves change. Change is work, it involves self control, and is not always convenient. If it was, we wouldn't be in this situation. What I can promise you is that the feeling that you get from eating clean, exercising, and feeling good in your own skin is far far better than any short term junk food gratification.

Squashing Your Excuses

2007-10-18T11:04:00.000-07:00

If there is one thing that I encounter every day it is excuses. Some of them very valid (there was a 10 car pile up on the 5) and some of them ridiculous (my dog ate my food log). Regardless of whether they are real or perceived they have the same result - they are an obstacle to your success.

Now, I used to think that I could eradicate all excuses. If you were making excuses it was really a sign of a lack of dedication. Then I tripped and fell off of my high horse and had to reevaluate.

I realized that excuses will always be there. The difference between those who are successful is that they give their goals power. So much power, in fact, that their excuses pale in comparison.

So, how do you give your goals power? You figure out your Why. Why you want to be healthier, Why you want to be happier, Why you want to achieve your goals. Believe me, this Why needs to be big because it's going to come up against every excuse you can imagine. In short, your....

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Now everyone's Why is different. For some it is their kids, for others it is looking in the mirror and being happy with what they see. Unfortunately I cannot tell you what your why is. What I can tell you is that figuring it out is the most important step you can make. Once you take that step all the excuses won't stand a chance!

Going Forward

2007-08-30T08:56:00.000-07:00

Well, I've finished my two weeks of blogging my meals! I had a great response and, although I won't be logging my food on-line everyday, I will be updating it a few times a week. I will be focusing on different eating situations and how I recommend handling them.

This weekend I'm running the Disneyland Half Marathon! I'm going to focus on my pre- and during race meals. I will also be updating my blog with different recipes and tips during the week. So check back often and feel free to e-mail me with any questions that I can answer!

Enjoy!
Tara

Dinner

2007-08-29T00:00:00.001-07:00

I received a late invite to the Padres game so (once again) didn't make my grocery shopping. Instead of gorging myself with hot dogs and nachos I decided to make dinner before hand. I had a southwestern chicken with whole grain rice pilaf and vegetables. Even though it made me a little late to the game I was able to avoid all of the junk food and still enjoy the company of my friends. Eating beforehand is a good trick for any big event. It's much easier to make good nutritious decisions when your stomach isn't growling!

Afternoon Snack

2007-08-28T23:57:00.001-07:00

I swung by the grocery store on the way home from lunch and grabbed some fresh fruit. Not a full trip but enough to get me through the day. I combined a peach with some yogurt that I had left over in the fridge. I talked a big talk about not spending the money on Fage again but I love how low in sugar and high in protein it is so I keep coming back to it.

Lunch

2007-08-28T23:46:00.000-07:00

Since I woke up late I skipped my AM snack and went to Soup Plantation for lunch. Soup Plantation is such a double edged sword with wonderful vegetables and scary pasta dishes. There was a woman that I passed on the way to my booth with the most impressive pasta salad and wonton tower. I literally stopped and gawked until it became obvious that she was going to chase me with her fork. I wasn't judging but merely impressed that she could pile as much food as she did on such a little plate.
I used spinach instead of lettuce as the foundation of my salad (shocker). I added carrots, corn, peppers, cucumbers, and sunflower seeds. I used fat-free salad dressing on the side. I dipped my fork into the dressing before each bite rather than pouring it directly on the salad. This is a good trick to cut down on the amount of salad dressing that you use. As there is usually little option for protein in their salads I like to get a bowl of chicken soup. I then take the chicken pieces and add them to my salad. Not the most glamorous but that's what I do when I'm rollin gangsta at the SP. I also had a piece of Indian Grain Bread, of which I ate about half.

Breakfast

2007-08-28T23:42:00.001-07:00

I still haven't gone grocery shopping. I had big plans on waking up early but, as luck would have it, my bed transformed into the most comfortable bed in the world between the hours of 5 and 8am. So, once again I'm scrounging. I went with a Breakfast Smoothie. I made it with frozen berries, protein powder, green drink, green tea, and rolled oats. All great examples of not-too-perishables that you should have in your pantry/freezer for just a most comfortable bed occasion.

Aug 27 2007

2007-08-27T20:43:00.001-07:00

For dinner I had a Lean Cuisine with whole wheat penne pasta and vegetables. Again, a not-too-perishable meal that you can keep around in case of emergency. I'm going to the grocery store in the morning I swear!
Score! I had an apple and some cashew butter in the refrigerator at work. A great combo of carbs and protein.
A can of tuna is on that list of not-too-perishable things. Luckily I had one can left so I was able to had a sandwich for lunch. The carrots were on their last legs but they were natural and delicious and added some healthy carbs and vitamins to my lunch.
Well, no more trips or fancy weddings so I'm back to my old boring ways. I also haven't gone grocery shopping so my selection is limited. But I have some leftover Kashi from my trip and I stole a banana from one of my roommates (thanks guys!).

Aug 25 2007

2007-08-27T20:10:00.001-07:00

If you ever have a chance to go to a wedding at the Prado I highly suggest that you go. The food is truly amazing. Actually, there was very little security so I bet you could just swing by for a quick bite:)
I started off the dinner by eating the spinach. I knew that if I had my way that would be last on my list of the four things pictured but was also the most nutritious. I then ate the steak and salmon. Finally I had about a quarter of the potato patty. I find that many times I get so excited about one of the portions of my meal that I fill up on that and neglect the rest. In this case the spinach and the protein were the most important so I made sure I ate them before the potato. I was still able to enjoy the potato but a bite or two turned out to be plenty. However, had I known that I was going to tear up the dance floor the way I did I may have done a little more carb-loading!
Spinach, strawberries, walnuts, and balsamic vinegar makes a delicious and quick salad. This was made by a professional chef so it was out of this world but you can also do this at home. The spinach and strawberries are an excellent source of vitamins and minerals and the walnuts provide O-3 fatty acids. The balsamic vinegar is a low calorie way to add a lot of flavor.
This looks gross but it was really delicious. Tortilla soup. The original presentation was beautiful but I initially forgot to take the picture so you are seeing the result of a little slopping.
Yes! Hummus! And some artichoke dip too. I just grabbed a little spoonful of each and some wafers. I then walked away from the food table to eat so I would have to make a conscious effort to go back for seconds. Mindless eating is a huge factor at events like weddings. I recommend grabbing a small plate and then standing as far away from the food as you can. If you are truly hungry, by all means go back and have more. If not, the distance will help keep you from unnecessary grazing.
I ate this because it was the first thing that I saw and it didn't come in any sort of wrapper.
Here's another one. I'm so sick of bars right now but I don't think that the bride in the wedding that I'm getting ready to go to would really understand me missing the ceremony because I needed to cook a well balanced meal. I'm really hoping that the ceremony is short and the reception is not sponsored by Cliff or Kashi.

A quick snack before my talk to keep my blood sugar up and my brain functioning. All of the bars that I chose are a good balance of protein/carbohydrates/fats so they don't load me up one any one macro-nutrient. I would always prefer whole foods but when you are on the run it's good to have some quick choices.
No rest for the weary. I woke up early to prepare for a talk that I had later on that afternoon. I haven't had a chance to go to the grocery store so I am scrounging. There are certain not-too-perishable items that are important to have on hand for times like these. Today is mostly consumed with bars and shakes, which I grew a little sick of but kept me out of the drive -thru.

Aug 24 2007

2007-08-27T19:51:00.001-07:00

Ok, this meal is a little embarrassing. I flew back into San Diego and was craving some good guacamole. I had left my car at my office so my roommates and I planned on grabbing a quick bite in the Banker's Hill/Hillcrest area. What we didn't know is that, although huge supporters of the Thai, Hillcrest seems to be anti-Mexican food. We found one little taco shop that probably tastes wonderful at 2am. It was 8 so we went for La Salsa. I went with a chicken taco. I only ate one of the tortillas because I had quite a few chips and guac (which is surprisingly good). I also had a beer. I've always wondered who orders beer at fast food restaurants. That day it was me.
We headed to a hotel buffet during the lunch break. I didn't really like the looks of the buffet so I was planning on ordering off of the menu. Unfortunately the waitress must have come down with some terrible illness during our lunch because we couldn't find her until it was time to pay the bill. I'm just glad she's ok! This lunch was not horrible but it really didn't provide many nutrients at all. The salad was basically just romaine lettuce with a little salad dressing. The chicken was fried and there was little protein on the bone. The corn was pretty good and the potatoes were like a little piece of heaven...but a not very good for you heaven. Overall I really wish that I had stuck with the sandwich that I carried around all day.

This morning I was checking out of my room so I was on a mission to eat everything I had left. I combined some yogurt, walnuts, and a peach for my breakfast. It didn't taste nearly as good as the one in the wine glass but I still enjoyed it. I also made a sandwich with the remainder of the food I had bought on Wednesday. As you will see I opted not to eat the sandwich and buy my lunch. I chose poorly.

Aug 23 2007

2007-08-27T19:33:00.000-07:00

After we were done with the days trainings a few friends and I went to PF Changs for dinner. We ordered the lettuce wraps, because who doesn't get the lettuce wraps at PF Changs, and split a few entrees for dinner. As a rule of thumb, a single entree at most restaurants is really enough to feed two people. I always recommend splitting an appetizer or salad and then an entree. If there is a large group get a few entrees and share!
Lunch was on the go between classes so I grabbed one of the pre-made sandwich packs. For some reason they only had whole wheat bread on the tuna sandwiches. I have an issue (one of many) with only eating tuna that was made by my father or myself so I opted for the turkey. I chose sourdough bread because it doesn't result in a high blood sugar spike because of the lactic acid. If you find yourself in a situation where whole grains aren't available always opt for the sourdough.
Before I had the fruit cup I checked the ingredients to make sure that there was no added sugar. Sugar was no where to be seen so I went for it. I was a little suspicious because of the manufacturer and then I was a lot suspicious after tasting how sweet it was. Later I found in fine print that it was in lightly sweetened juice. Damn. Oh well, it was still better than a bag of chips!

So my weekend ended up being much busier than I expected and I wasn't able to post until now. However, I did take pictures so you didn't miss a beat! Thursday morning I went down to the continental breakfast to see what I could find. Unfortunately there was only sausage-bacon-fried egg-on white bread concoctions. Luckily they were serving milk with their McBreakfast so I was able to use the cereal I bought and combine it with some fruit from my room.

Long Long Day...

2007-08-23T23:48:00.000-07:00

Hey guys, my day ran a little (actually a lot) long today so I am not able to update my blog. I have, however, taken pictures of everything and will update it as soon as I get back into San Diego. Talk to you tomorrow!

Daily Wrap-up

2007-08-22T20:55:00.000-07:00

My time on the internet is limited so I will not be using fitday.com while I'm out of town. I would, however, like to give a quick wrap up of the day. First, I am lucky that I have a kitchenette in my hotel room so that I could pick up a few things at the grocery store. Of course, when I say lucky I mean I made sure to pick a room that had one! However, all that I really needed was a refrigerator or a cooler. If you cannot find a room that has any sort of cooling device than you can always grab some fruit and instant oatmeal to make sure you are getting one good meal. I don't believe any hotels don't have at least a coffee maker where you could boil some water.
Second, I spent about $12 at Wild Oats and will be able to get two meals, 2 snacks, and a lot of spinach out of it. Oftentimes good nutrition gets a bad wrap for being expensive. In actuality it's not. What is expensive is buying a bunch of nutritious food and then deciding to eat out instead!

Snack

2007-08-22T20:48:00.001-07:00

Ok, I hope that you are as impressed with this presentation as I am. My kitchenette has no bowls but enough wine glasses to throw a bridal shower! For an evening snack I combined some plain yogurt, peaches, and walnuts. Walnuts are one of the few non animal sources of O-3 fatty acids. In moderation, nuts like this should be incorporated into your diet daily. If possible they should always be served in wine glasses!

Lunch/Dinner (I'm not sure)

2007-08-22T20:38:00.001-07:00

I had some of the bars I packed on the plane but by the time I landed and made it to my hotel I was famished. As luck would have it my hotel is right next to a Wild Oats. What are the odds? So I went over there and grabbed some stuff to make a sandwich and have some snacks later on. With thick baguettes, I like to hollow out the inside. It makes a nice place for the contents to sit and is helpful if you are trying to cut down on carbs. If you aren't cutting down on carbs than you should not do this. Yours truly, Captain Obvious.
I paired the sandwich with a peach and some flax tortilla chips.

Trip Prep

2007-08-22T20:29:00.000-07:00

I'm not exactly sure what to expect on my trip. I do, however, know that I will have a kitchenette of some sort so I'm bringing some cereal. I'm hoping that I can find a grocery store so I can grab a little milk and at least make sure I'm having a decent breakfast every morning. If I can't find milk I guess it will be dry Kashi for me. Mmmm!
I'm also going to bring some snack bars. Most conventions or trainings do a good job for designating a time for lunch and dinner but usually neglect snacks. If I neglect snacks I become cranky and can't think straight. It's in everyone's best interest that I come prepared. I'm also a little fruit shy after my banana incident yesterday so I wanted something that wouldn't explode all over my purse!

Breakfast

2007-08-22T20:22:00.001-07:00

I got some strawberries and today decided to add them into my cereal rather than eating them separate (go crazy Tara!). I don't know why but I tend to eat my food in separate groups. Yes, I was the kid that didn't like the food touching. I especially liked the combination this morning because it cut my eating time in half and I was in a rush to catch my plane!

Daily Wrap-up

2007-08-21T22:15:00.000-07:00

Overall, I would say that I did ok today. My biggest disappointment was the Pick-up Stix lunch. When I went through and looked at the components I found that the meat was fried and rather high in fat. The broccoli and brown rice were good sources of vitamins and carbohydrates but overall I wasn't really pleased. This is a good example of how it can be tough to ascertain what you are eating when you are out and about. Although busy schedules sometimes get in the way of planning our entire day, it is just plain easier to know what you are eating if you prepare the majority of your meals (I know I could have done a bang up job with my own beef and broccoli!). When you do go out I would recommend picking restaurants where you can ask how something is prepared or even request they do it differently. I bet you would be surprised how willing many restaurants are to make modifications!

Dinner

2007-08-21T21:45:00.000-07:00

For dinner I broiled a piece of fish with garlic, olive oil, and lemon slices. As a side, I sauteed some zucchini, red peppers, and spinach. Again, i chose the different vegetables so that they created an array of color (and because they were in my refrigerator!). Dinners don't have to be complicated to be healthy. As you've seen throughout these blogs, most of my meals take about 10-20 minutes to make. There is a time and a place for gourmet, but when you are busy and rushing around something simple and light is the way to go. After experimenting with a few meals you will find that it takes almost the same amount of time to throw together a quick meal as it does to go through the drive through. Granted the latter doesn't come in a colorful bag or a plastic toy...but it also doesn't come with love handles or a bedonkadonk!

Afternoon Snack

2007-08-21T21:40:00.001-07:00

Yup, there it is again. I had the second half a few hours later.

I also planned on having a banana before my evening consultations. However the spot I chose in my purse turned out to be a bit insecure and I ended up with a whole lotta mush. Ugh. The smell of smushed banana is very distinct and very hard to get rid of!

Lunch

2007-08-21T21:34:00.001-07:00

I was right, my morning was jammed packed and I didn't have a break until 11 or so. By this time I was starving and decided to have an early lunch rather than grabbing a snack. I went to Pick-up Stix and grabbed the beef and broccoli lunch special with brown rice. Sorry for the close up shot, I couldn't get it in focus from further away. Apparently my food photo skills aren't progressing as I had hoped!

The portion was rather large so I ended up having about half and plan on eating the second half later on in the afternoon. I was also a little disappointed because it seemed as though the beef was a little breaded. I could be wrong but will probably go with the chicken and vegetables next time.

Breakfast

2007-08-21T21:30:00.001-07:00

Today's breakfast was on-the-go. I made my normal smoothie with frozen berries, green tea, green drink, protein, and oats. I added the second half of my whole wheat muffin from last night and topped it with about a tablespoon of cashew butter. Normally the smoothie is enough to keep me going until my first snack but I have a busy morning and I'm a little worried that I won't have time to snack until lunch.

Daily Wrap-up

2007-08-20T21:27:00.000-07:00

My carbs today were a little low but that is mainly due to the fact that the majority of them were from vegetables. Although dense in nutrients, vegetables are relatively low in calories (which is a good thing!) so percentage-wise they don't have as much impact. I listened to my body and gave it the colors and types of food that it was craving today. Thanks bod!

Dinner

2007-08-20T21:15:00.001-07:00

Sticking with my Mo' Colors Mo' Better theme of the day I made a veggie burger and a salad for dinner. I sauteed some spinach, garlic and feta to top the burger and put it on top of my favorite British muffin. I used a little olive oil and vinegar on the salad along with some extra feta. The veggie burger was a good source of protein and the whole grains and vegetables rounded off my carbohydrates for the day.

Afternoon Snack

2007-08-20T21:11:00.001-07:00

Again, a protein and a carb combo makes the perfect snack. Now that I'm looking at this picture I really hope that I washed that apple before I cut it up. Although I'm sure that dirt has some nutrients it really does not need to be on your apple!

Lunch

2007-08-20T21:05:00.001-07:00

As I talked about in yesterday's post, my diet this weekend was far from stellar. The individual foods were not that bad but there was little diversity. So today I'm making an effort to include much more vegetables. Unfortunately that effort didn't include anything as novel as grocery shopping so I headed to the Whole Foods salad bar. When making a salad, or mixture of vegetables, I try to make it as colorful as possible. It not only makes a delightful picture for your blog, but each colored vegetable is typically full of different vitamins. So getting a rainbow of colors ensures that you are getting an array of vitamins.

Snack

2007-08-20T20:50:00.000-07:00

I usually incorporate a green drink into my smoothies but this morning I was craving one on it's own. For those of you who have tried one (or perhaps wheat grass) may find the idea of craving it a bit odd! A green drink is a powdered mixture of grasses, sprouted grains, and green vegetables. It is marketed as an alternative to eating fruits and vegetables - I WHOLEHEARTEDLY DISAGREE. Although it is an excellent source of vitamins and minerals it should not be considered a substitute to a good diet. Instead, I use it to compliment my diet. Because it is so full of nutrients it is a great addition to your post work-out meal. However, it's not a significant source of macronutrients so it should be combined with other food.

Breakfast

2007-08-20T11:31:00.000-07:00

Ok, back on the bandwagon! I had some kashi cereal this morning. Unfortunately I haven't been to the grocery store yet so I wasn't able to combine it with some fruit. It is still a good complete meal with protein, carbohydrates, and fat.

Aug 19

2007-08-20T10:49:00.000-07:00

Overall, this was a poor eating day. The foods that I chose were not that bad but I did not eat nearly enough. You can tell because I had two beers and those alone accounted for almost a quarter of my calories. It was a combination of being unprepared and not having much of an appetite. Based on the calories eaten and my RMR, I was in a huge calorie deficit. Although it's not a big deal to have a low calorie day here and there, if I were to continue on this path I would see a dramatic decrease in energy and mental clarity.

Along with the icy pop I had a few sourdough pretzels with hummus. Hummus is one of my favorite snacks and I'm actually a little surprised you haven't seen me eaten any until now. It is a great source of protein and goes with pretty much everything. It is a staple that I think that everyone should have in their refrigerator.

It has been hot hot hot in San Diego! After my BBQ Beer I opted for an orange Icy Pop. It was basically sugar water so it didn't have any nutritional value but it was cold and refreshing and I loved it!
Later on that night I went and had some drinks with good friends. I forgot to take a picture of the beers but one of them tasted exactly like BBQ sauce. Although there is a special place in my heart for Sweet Baby Ray there should be no place in my beer! Ugh, it was horrible! But I finished it...
Although my breakfast was delicious, the service was really slow so I was really rushed when I got home. Instead of packing the lunch that I had planned I just threw some ingredients into a bag so I could make something later. Tuna is a quick to make and full of protein and O-3 fatty acids. I added some carbs with the whole wheat english muffin and carrots.

Sunday's breakfast was a pesto scramble with grilled zucchini and a whole wheat tortilla. It was so delicious that I'm getting hungry just thinking about it! The serving was rather large so I only ended up eating half. Overall it was a good source of protein from the eggs and some carbohydrates from the zucchini and whole wheat tortilla. I also couldn't say no to some bacon. Instead of getting my own 4 piece side order I split a two piece side with a friend. It gave me the taste that I was craving but by splitting I cut my serving from 4 pieces to 1.

Daily Wrap-up

2007-08-18T23:00:00.000-07:00

Today was a scrappy day revolving mostly around picking at the refrigerator. Still, I managed to do a pretty good job from both a calorie and a macronutrient (carb/protein/fat) standpoint. My only worry was that my %fat was rather high. Typically this doesn't concern me because I know that the fats are from good sources. Today, however, one of the biggest sources of fat was the oil from the sandwich shop. I don't know exactly what type of oil this was but I am pretty sure it was a vegetable oil. Moreover I can't imagine they pay very close attention to the storage conditions of the oil and it may very well have been rancid. Regardless, I don't think that the added moisture and slight taste on my sandwich was worth the added fat. I will steer clear of this in the future.

Dinner

2007-08-18T22:53:00.001-07:00

This dinner is so lame. I got home late from Starbucks and was hungry and all hopped up on caffeine. So I grabbed some more of that chicken (which I am officially sick of) and threw in some carrots and hummus. This was mainly just to fill my stomach. Had I not been taking pictures I probably would have just picked at it out of the refrigerator but I felt I had to be presentable. It ended up doing it's job with filling me up and I actually enjoyed it. Oh and some delicious wine to counteract the caffeine. When did I get so old that I spend my Saturday nights worrying that I my 7:30pm caffeinated beverage is going to keep me up too late?

Afternoon Snack (Part 2)

2007-08-18T22:43:00.001-07:00

Due to my early lunch my day was thrown a little off when it came to timing. So, I had a second snack. Cliff Mojo bar. I don't really have anything else to say about that.
Later on I went out and had a Chai Latte while catching up with a good friend. I don't frequent Starbucks (not because I am anti - although I did live in OB during the great Down With Starbucks wars) so I am a terrible orderer. This is why I forgot to say non-fat or skim or whatever the kids are calling it these days and ended up with whole milk. It was actually quite delicious but I'm sure it will show up in my percentages.

Afternoon Snack (Part 1)

2007-08-18T22:37:00.001-07:00

I needed a snack before heading out so I grabbed a little bit of the chicken from last night, cut some strawberries (which were on their last leg) and added some string cheese. Nothing too exciting here, but as always, my intent was to combine a carb with a protein.

Lunch

2007-08-18T22:29:00.001-07:00

Although my meal replacement shake did it's job and kept my stomach quiet, it was not very high in calories and I was ready for lunch early. I had a turkey sandwich on wheat topped with veggies, oil, and vinegar. I also had a side of baked lays and of course diet coke (merry Christmas). It's important to note that although I ordered whole wheat bread, the odds of it being 100% whole wheat is slim to none. More likely, it is a white/wheat blend. It is still a better bet than white but you are not getting the benefits of a whole grain.

Breakfast

2007-08-18T22:14:00.001-07:00

This morning I had an early meeting (I consider 9am on a Saturday early), which I woke up for at the last possible minute. Although I was rushed and the idea of eating before I left was not tempting at all, I knew that my stomach would wake up with a roar somewhere between the drive to my office and a pause in my meeting. So I made a meal replacement shake. A meal replacement shake is different from a protein shake in that it is a complete meal. What I mean by that is it contains carbohydrates, fats and protein. This is a growing market but you need to beware because they are NOT all created equal. Be sure to pay attention to the ingredients and make sure it is not all sugar. Spiking your blood sugar is going to result in a release of insulin and a subsequent release of fat. Nobody likes that!

Daily Wrap-up

2007-08-17T22:25:00.001-07:00

Overall I'm pretty pleased with my day. Even more than the result, I'm happy that I was aware of what I was putting in my body and was able to modify my meals to meet my goals. From a calorie standpoint I was on point, even with the happiest hour of the week! When it comes to weekends I believe that you should allow yourself to have fun. If that fun involves food or alcohol, just plan for it. Cut back a little here and there throughout the day or add on some extra exercise to make up for the extra calories.

Dinner

2007-08-17T22:07:00.001-07:00

Before I left my office I had entered my daily food into fitday.com. I found that my protein was extremely low for the beginning part of the day. I don't know if it was my body craving the protein or my frustration at not reaching my goal but all I could think about was rotisserie chicken. Even odder was I spoke with my roommates who were in the middle of making one of my favorite foods - pizza. If diet coke is Christmas pizza is my birthday...and not just any birthday, a big one. 18, 21, 30, or something along those lines. So when I decided to swing by Henry's and pick up some chicken rather than having pizza I was shocked. Again, I don't know if it was my body craving it, or the awareness that I was low in protein, or the idea that I would have to post it on the internet that made the final decision. What I do know is I went with the chicken and now I feel great! And I'm sure it is the chicken and not the 2 Sierra's I had at Mac's.

Happy Hour

2007-08-17T21:59:00.001-07:00

So it's Friday, and where there is a Friday there is a happy hour. Today's was spent with good friends at one of my favorite local dive bars. In the past has been my favorite because it not only has cold drinks but free cheese and crackers. Fortunately it doesn't have air conditioning so any sort of temptation was discouraged by the idea of the cheese sitting all day in the heat. Ugh.

I had two Sierra's and drew quite a few questions while taking pictures of my beers. But it was a conversation starter - another perk of the visual journal.

Lunch

2007-08-17T21:51:00.001-07:00

I was driving from my meeting to my office and remembered that one of my favorite little eatery had a sushi lunch special on Friday (the lecithin from those eggs finally kicked in). I swung by and had a few rolls and my beloved Diet Coke - or in this case Diet Pepsi. It was part of the special or else I would have surely said no;)

I didn't eat the salad. It was basically just some iceberg lettuce drenched in some sort of dressing. It offered little nutritional value and I think was mainly there to make the special seem more special. Little did they know they had me at 'fountain drink'.

AM (and afternoon) Snack

2007-08-17T21:38:00.000-07:00

I had a lunch meeting today so I had to eat my morning snack in the car. For those of you that are wondering that is the upholstery of the 1996 car of the year in the background! I'm a big fan of the Kashi TLC bars - actually, I'm a big fan of anything Kashi. They tend to not only use quality ingredients but balance carbs, fat, and protein so it is a fairly complete snack. These bars in particular are a bit higher in carbohydrates than say, the Mojo bar that I ate yesterday, but the carbs are from good sources so it shouldn't spike your blood sugar.

Oh, and I intended to eat both the Kashi TLC bars and the banana when I took the picture. Unfortunately I ran out of time so I saved the banana for my afternoon snack. It was a bit more brown by the time that I ate it because it spent the better part of the morning nestled in the 1996 car of the year.

Breakfast

2007-08-17T21:32:00.000-07:00

This morning I started off with the same breakfast smoothie that I made the other day. I use iced green tea as a base for all of my smoothies - actually, for anything that requires a cold water base. It doesn't tend to alter the flavor and is an easy way to sneak in antioxidants.

Daily Wrap-up

2007-08-16T22:11:00.000-07:00

The good news is that today my calories were right on point, so I accomplished my goal from yesterday. Unfortunately my protein was a little low and my fat a little high. Luckily the majority of my fats were heart healthy. Tomorrow, however, I am going to concentrate on getting enough protein in early on so I don't spend the entire day scrounging. Perhaps a whey-tini rather than the mojito?

PM Snack

2007-08-16T21:56:00.001-07:00

I find it funny that you are all becoming so familiar with my kitchen counter and office desk. I had no idea that I primarily ate in only two places!

Again, a protein and a fruit or vegetable is a perfect snack. In this case an apple and cashew butter. Simple but satisfying.

Dinner (sort of)

2007-08-16T21:39:00.000-07:00

And here it is, the first of the blogs that I didn't want to post. The one full of liquor and pasta! A new restaurant opened down the street from my office so, like any good neighboor, I went to check it out. I only had the mojito martini in the foreground. The red one was included to show that i wasn't drinking alone!

Upon the recommendation of the manager we went with the mushroom tortellini appetizer. My goodness it was delicious. There were about 4 mushroom filled tortellini's, champagne grapes (which I had no idea existed), corn, more mushrooms, and other delicious things I couldn't quite make out. It was all in a very delicate, yet most likely pure butter, sauce. Not the healthiest of meals but I split the appetizer portion with a friend. As you will see in my logs, I am no stranger to enjoying myself when it comes to food. Moderation and frequency are the keys. I say this to set myself up for the weekend! Oh, and I had 2 slices of the bread - mostly to soak up the above pictured martini.

Afternoon Snack

2007-08-16T21:31:00.000-07:00

Regular Cliff bars are one of my favorite bars, however if you are not climbing a mountain or refueling after the gym they are entirely too high in sugar. For just a regular day at the office I go with their Mojo bar. They have a good balance of carbs, protein, and fats so they won't spike your blood sugar and leave you sluggish or starving. Plus they are delicious. Everybody wins!

Lunch

2007-08-16T21:08:00.001-07:00

I didn't make time to pack my lunch this morning (and my egg lecithin hadn't kicked in so I was oblivious to the cereal at my fingertips) so I ran to Whole Foods for lunch. For those of you who haven't explored their prepared food section you really need to check it out. They have a ton of healthy food options. They also have samples that I usually graze on but the idea of taking pictures of little squares of cheese and toothpicks seemed like a pain so I headed straight for the sushi and salad bar.

I use spinach as a base of all my salads. It is much more nutritious than regular lettuce and I always try to opt for the darkest of the leafy vegetables. I topped the spinach with turkey, red peppers, corn, carrots, and edamame (which in my opinion made the salad). I then added about a tablespoon of ginger dressing. Finally I had a brown rice and tuna roll on the side. I really did love this lunch and keep scrolling up to look at the picture. I probably shouldn't have typed that.

AM Snack

2007-08-16T20:50:00.000-07:00

My AM snack was a banana and 24 almonds (about an ounce). Almonds are an excellent source of Vitamin E, protein, and monounsaturated (good) fats. They are also easy to eat...and eat...and eat. I recommend counting out a portion of almonds and the putting the rest away. The other catch is all these great health benefits apply to raw almonds not the super salted, honey roasted, candy coated ones that we may be used to. Bet you saw that coming!

I forgot about this one until I downloaded my pictures from the day. It is a small piece of fresh coconut that was about the size of my index finger. It seems minuscule but is a good example of things that can justs slip our mind when we don't write it down, or take a dozen horrible pictures of it trying to get it to focus.

Breakfast

2007-08-16T20:33:00.001-07:00

I woke up expecting to have cereal like I did yesterday but realized that I left both the cereal and milk at the office. Ugh. So I improvised with an egg (over-easy), Ezekiel Cinnamon Raisin toast (very freezer burnt), some turkey, and strawberries. I am happy to report that I did a much better job with cutting the strawberries. This time I used a cutting board rather than the "throw your hands in the air" method that I used last night. There was no blood shed.

I find that eggs get a bad wrap because of the high fat and cholesterol content. What we often lose sight of is the amount of nutrients found in the egg as a whole. For instance the yolk is full of lecithin, which is an important nutrient for memory (maybe I'll remember to grab that Kashi and milk tomorrow). So as long as you are only having 1-2, don't be afraid to eat the whole egg. If you are going to make a giant omelette, use 2 whole eggs and use only the egg whites for the remainder.

August 15th, 2007

2007-08-15T21:26:00.000-07:00

This morning I had an early meeting with a client and then was planning on going on a long training run. So it was important that I had something that I could eat quickly at work but would still give me a good source of carbohydrates and protein for my run. I went with a bowl of Kashi cereal and a banana. I then allowed myself an hour to digest before I exercised.

My run turned out to be much longer than I anticipated so now I'm running late (yes, let's blame the run on that one!). I was originally planning on making lunch at home before I headed back to the office but now it doesn't look like I'm going to have time. Instead I make a quick smoothie to tide me over. I make it using frozen berries, green tea, protein powder, oats, and a green drink mix. It s a perfect post-workout mix of carbs, protein, and anti-oxidants to help replenish my glycogen stores and repair my muscles. Still, I know that I'm going to be starving in the next hour so I grab a bunch of things that look appetizing so I can come up with some sort of meal later on.

Yup, I was right. I'm STARVING. Luckily I have a kitchen in my office building so I was able to take all of the pieces that I grabbed from home and make it into a meal. I made a tuna sandwich on a 100% whole wheat english muffin. For some reason I've been on a big english muffin kick recently. Who knew those Brit's made such a good muffin! It all came together very quickly and although it didn't look like much when I sat down to eat, it was surprisingly satisfying. Oh, and of course the Diet Coke. Health wise, I really can't say a single good thing about Diet Coke...but I love it almost as much as Christmas. We all have our thing(s)!

My afternoon snack was an apple and string cheese. I always try to combine a protein and a carb at each meal/snack. These are both good examples of things that you can keep in the refrigerator and last for a while. Unless of course there is a bad apple. We all know what one bad apple can do...

It's not very often that I am home at night so I had some pretty lofty plans of cooking a delicious dinner tonight. That is until I got home and realized that it is so hot that I cannot bear to turn on anything that generates heat. Honestly my first inclination was to head to any local spot with air conditioning and cold beers. But after some thinking (mostly about how I would feel looking at it on my camera later on) I changed my mind. I made a quick Lean Cuisine with a toasted whole wheat pita. Initially I was a little sad to waste a night where I wasn't working on such an on-the-go meal. However, once I got past the fact that it was full of warm brown rice and broccoli rather than cold barley and hops I really enjoyed it.

I really like plain yogurt flavored with fresh fruit as an evening snack. It satisfies any sweet cravings that I may be having as well as gives me a good serving of protein to end the day with. This is the first time that I've tried FAGE yogurt. It tastes delicious and is very low in sugar as far as yogurts go (6g). Of course this little container cost almost as much as my normal Trader Joe's Plain Organic vat, so that may be a deal breaker. We'll see. In real life it actually looked really appetizing but for some reason I couldn't get a good picture of it to save my life. Maybe because it was late, or maybe it was because I mistook my finger for a strawberry while slicing and had to take the picture sucking on my left hand. Regardless, I'm going to have to work on my food photography if I'm going to make it through this week.

So, I entered in all of the food above into my www.fitday.com account. Percentage wise I was right around 50% Carbs 30% Protein and 20% Fat. It's a little higher in carbs than I typically need, but for a day where I had a long training run it is right on the money. My calories, however, were a little low. I'm going to set that as a goal for tomorrow.

Tara

Put Your Money Where Your Mouth Is

2007-08-15T19:29:00.000-07:00

If I was asked to pick one single key to the success of every one of my clients it would be keeping a food journal. If we don't know where we are it is impossible to know where we are going...and more importantly how we are going to get there.

Having said that, I know that food journals can be a hassle. Oftentimes it is a miracle that I find enough time to eat let alone write it all down. When I do write it down it is usually from memory and that is rarely accurate. For instance I remember my prom dress as being beautiful and quite flattering…I have a feeling I might be wrong about that!

So instead of keeping a written journal why not try keeping a visual journal? Use your camera phone or digital camera to record everything that you eat. At the end of the day you can either just review the pictures or use them to enter information into an free online calorie tracker (www.fitday.com is my personal favorite) and see exactly what you are putting into your body.

Now, I never ask my clients to do anything that I haven't done I will be keeping a visual journal on this blog for the next week. The good, the bad, and the ugly. I'm a little terrified of putting everything I eat on the world wide web but sometimes you just gotta jump! So check back often to help keep me accountable. Here we go...