Category Archives: Healthy Eating

Small Victories

I’ve always heard people say that when you go out to eat you should order a to-go box with your meal and put half of it away before you even start eating, but I’ve never done it because I didn’t want to be THAT person. Today my church group was going out to dinner at Red Robin. I looked up all the nutrition beforehand and came up with a meal that I could eat. I got my favourite burger, the Whiskey River BBQ burger and made quite a few changes. Of course, being vegetarian, I got the garden burger. I swapped the sesame bun for whole wheat and asked for no mayo. I also traded the fried onions for sauteed onions. All these things cut this burger down from a 1000+ burger to a 500 calorie burger. I did mean to ask for no cheese which would have brought it down even more, but I forgot. I calculated that if I got the burger and sweet potato fries and put half of it in the box, I could enjoy a meal out for 500-600 calories. With the cheese it did end up being a but more than that, but still better than the almost 2000 calories I would have consumed if I ate the entire burger and all the fries (which I’ve done in the past!) emoticon

I tried to eat slowly, which is hard for me. I inhale my food. I forced myself to put my food down between each bite and really focused on chewing. it only took me a few bites to eat my half of the burger which made me kind of sad. It was so tempting to open my box and start eating the other half, but after about 15 minutes of talking myself out of doing this, I felt full. So now I know that if I give my body time to respond, I will not want any more food! I’ve never really experienced that because I grew up eating until I was stuffed, and that’s how I got to being overweight. emoticon So today was a small victory for me!


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Filed under Goal setting, Healthy Eating

Reflection on Thanksgiving

I ate a lot this week. I gained a couple of pounds. But I think that this is still an improvement on years passed. On Thanksgiving day I only allowed myself one plate of food. I was very full, but I didn’t feel sick like I usually do. In the past I’ve eaten until I felt like I was going throw up, but this year I felt like I had more control. I told myself ahead of time what I was going to eat and I didn’t eat any more.

My hope was to only not track my food on Thanksgiving, but with my boyfriend visiting, my parents visiting, and two birthday parties to go to, there was a lot of eating going on. Although I will say that all together I felt much more in control over my eating than usual.

There was also no working out this week. Lack of sleep, crazy schedule meeting family and friends. But this week I go back to school and will be on my normal schedule, able to get back to my routine.

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Jazzing Up Frozen Pizza

One of my favourite things to do lately is to buy a nice frozen organic, cheese pizza and add my own toppings to make it super yummy! 

Excuse the quality of the picture.  I only had my cell phone available.  But here’s a taste of my latest favourite – spinach, artichoke, and mushroom.  YUMMM!!!  I’ve been using Pizzeria Italiana Organic 4-Cheese pizza as a base.  Only 270 calories for 1/3 of a pizza!  Add the other toppings and you’re at 350.  A lot less cheesy and salty than pizza you’d get at a pizzeria and definitely better for you.

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Filed under Cooking, Fabulous Food Finds, Favourites, Healthy Eating

Healthy Eating While Traveling

This weekend is the North Carolina Music Educators conference and I’ll be away from home for 4 nights. Although the school will pay for my meals, I don’t want to eat out every day and gain back 5 pounds in one weekend! Last year I had the intention of eating well and I brought some things only to find I didn’t have a fridge in my room. This year I called ahead and they said they couldn’t promise a fridge so I did some planning. I bought a bunch of fruit and veggies, have PB&J, got a couple frozen pot pies and burritos, brought cereal (already measured out in tupperware containers since I don’t have bowls here), oatmeal, and organic toaster pastries. My plan was to keep everything in my cooler and keep putting ice in it, but when I asked at the desk today they said they should be able to get me a fridge tomorrow morning, so my plan should work! If I have to eat out once or twice, fine. That’s a whole lot better than for every meal for 4 days!

I also decided to pamper myself. I brought my sea salt and natural oil exfoliant and natural facial and took a bath. I NEVER take baths. Now I feel all oily and soft. It’s so nice! Now I’m going to curl up with a book in the crisp hotel sheets and read a book before going to bed. What a nice treat!

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Fabulous Food Find – Golden Grahams

About a week ago I was craving Golden Grahams. I have not had them in years but they used to be my favourite cereal. I started thinking about all the fake crap that was in them and concluded that I would probably never eat Golden Grahams again. The next day I was walking through Whole Foods when out of the corner of my eye I saw…

It’s better than I remember Golden Grahams ever being and organic! Today when I was shopping I also picked this up…

OMG ORGANIC LUCKY CHARMS! So happy! And the good news is that both of these cereals are about 150 calories for a 1 cup serving. Woohoo! Guilt free breakfast! Sure, the sugar is a little higher than I’d want everyday, but here’s to enjoying those disgusting things from your childhood in the healthiest way possible. And on sale for $2 a bag it’s even better! emoticon

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Filed under Fabulous Food Finds, Healthy Eating

The “Short” Cup

I have no idea if this is common knowledge, but I feel like I just discovered a sneaky little secret from Starbucks.  Are you ready for this?  *drum roll please*  The “Short” Cup.

The "Short" Cup

Small enough to fit in the palm of my hand and too small for the hot cup holders, this drink is only 8 ounces and gives me a taste of Pumpkin Spice Latte without all the calories!  I just ate breakfast at Starbucks for 430 calories.  It is possible!  Here’s the breakdown straight from the website:

Short Pumpkin Spice Latte, Soy, No Whip

Nutrition Facts Per Serving (8 fl oz)
Calories 150 Calories from Fat 20
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 100mg 4%
Total Carbohydrate 27g 9%
Dietary Fiber <1g 4%
Sugars 24g
Protein 5g


Spinach, Feta, Egg-White Wrap

Nutrition Facts Per Serving (158 g)
Calories 280 Calories from Fat 90
% Daily Value*
Total Fat 10g 16%
Saturated Fat 3.5g 18%
Trans Fat 0g
Cholesterol 20mg 7%
Sodium 900mg 39%
Total Carbohydrate 33g 11%
Dietary Fiber 6g 24%
Sugars 4g
Protein 18g


Grand total of

  • 430 calories
  • 62 grams carbs
  • 11 grams fat
  • 24 grams protein

OK, OK, so it’s a lot of sugar, but this isn’t an everyday thing.  It’s a bit of indulgence without going too crazy.  Let’s compare this to what I could have ordered and would have ordered in the past:

Grande Pumpkin Spice Latte, Soy, Whip Cream

Nutrition Facts Per Serving (16 fl oz)
Calories 370 Calories from Fat 100
% Daily Value*
Total Fat 11g 17%
Saturated Fat 5g 25%
Trans Fat 0g
Cholesterol 25mg 8%
Sodium 200mg 9%
Total Carbohydrate 56g 19%
Dietary Fiber <1g 4%
Sugars 49g
Protein 11g


Pumpkin Bread

Nutrition Facts Per Serving (121 g)
Calories 390 Calories from Fat 130
% Daily Value*
Total Fat 14g 22%
Saturated Fat 2.5g 12%
Trans Fat 0g
Cholesterol 50mg 17%
Sodium 480mg 21%
Total Carbohydrate 61g 21%
Dietary Fiber 2g 8%
Sugars 38g
Protein 6g


Grand total of

  • 760 calories
  • 117 grams carbs
  • 25 grams fat
  • 17 grams protein


So, my friends, I raise my short, whip-free latte to you in honour of smart choices that allow you to delight in the simple pleasures of this world.

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What I love about knowing how to eat healthfully…

emoticon I can go to Panera for breakfast and get a breakfast sandwich and a coffee (skip the egg souffle!)

emoticon I can eat a grilled cheese sandwich and tomato soup for dinner

emoticon I can have frozen yogurt for dessert


No starving. No denying myself foods. That is awesome. emoticon

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