Yesterday I ate at 4p thinking I would be too busy at work to eat at usual time, but turned out I got leave work early. Quinoa with bok choy, cauliflower, broccoli, Bragg's yeast powder, chicken broth; Chicken breast
It kept me full all evening, even through a gym workout. I'm watching my hunger and satiety now, haven't memorized the scale yet.
Munchy that sounds delicious. Do you use tortillas or something else? I know you do a lot with veggies, so wasn't sure if you do something special with your enchiladas to make them more along the "volumetrics" line.
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Crab cakes with asparagus and wild rice.
Tofu steak lettuce wraps with daiya and vegenaise based sauce. Was still hungry so had a small bowl of raspberries and blueberries with some syrup. Weird, but its TOM and I'm craving sweets!
I was a -3.5 before and am at a +3 now. I might have popcorn later if I need it.
I tried this new (well, I've never seen it before) spinach mix from Fresh Express. Fresh Express - Simply Spinach Cooking Greens Seasoning & Pack Spinach W Olive Oil, Garlic, Seasalt & Pepper! It was pretty good and nice to have a change with the vegetables. Had some mashed potatoes as well, but I'm going to try to get back into sweet potatoes. Meat of choice was teriyaki chicken breast.
And for dessert.. some apples with cinnamon and a little whipped topping.
Too long between lunch & dinner---headache and couldn't ever catch up with hunger/satiety: quinoa, chicken, bok choy, broccoli, cauliflower, Bragg's nutritional yeast. Snack before bed and I still woke p & ate in the middle of the night.
Munchy that sounds delicious. Do you use tortillas or something else? I know you do a lot with veggies, so wasn't sure if you do something special with your enchiladas to make them more along the "volumetrics" line.
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Crab cakes with asparagus and wild rice.
Absolutely! I'm not making enchiladas, but burritos instead. I use sauteed sliced red peppers and onions (up to 1.5 of each), mix with some of the jerk chicken, divvy it into 6-8 80-110 calorie wraps (mine are GF), add an oz of part-skim mozz each, and top with scallion tops, then I roll them and put them seam side down on a metal cookie sheet for the freezer. Once frozen, I transfer them to a freezer bag, then when I want to eat one, I microwave it on 50% power and brown it in a dry pan.
I didn't even make them last night, but I plan to today. My boyfriend made us pita pizzas with leftover BBQ dry rubbed chicken breasts, BBQ sauce, mushrooms, onions, peppers, mozz, and fresh basil. For 300 calories, it was delicious and worth the gluten discomfort.
I forgot to write down my dinner last night. And i'm trying to remember it now. I think this is accurate but i can't remember about coffee.
-2 Quite hungry
vegetable lasagne with about 80grams of cooked greek cheese on top (note i had to revise it because i listed the wrong thing)
one the side i had about 1/2 cup of watercress, no dressing.
1 semi dried fig
1/2 cup sttewed apple
1/2 cup yoghurt
+2 Just satisfied.
I'm watching my hunger and satiety now, haven't memorized the scale yet.
Mars i haven't memorised the scale. I copy and paste it near where i can see it for use. I have it in my food log and sometimes i post it here so that anyone else can see it. I'll post it again. About all i can remember by heart is how hungry or full i am in somewhat vaguer terms.
Try to keep a log at home somewhere so if you need to look back at it, you can analyse it more easily. i.e. to see how many plus fours, ones etc.
What i'm finding is that i am not eating to fullness anymore since i started reading about the scale. I reduce my portion sizes. Sometimes when i decide what to eat or am serving, i am not sure if its going to be enough but what i am sure about is that i can eat something else if i am still feeling unsatisfied.
And although sometimes i am not sure if i've eaten enough on at the end within minutes of leaving the table i know i've had enough and will be fine. i'm not getting hungry between meals for anything more than a coffee but if i do i will have my meal then. And its amazing but in the evenings i go for a long long time without eating. e.g. the other day i at dinner between 5-6pm and i didn't go to bed until 3am but i think if i had anything it was only 1 coffee with milk early in the evening and didn't feel the need of anything after that.
Hunger
-4 - ravenously hungry and I could eat anything right now
-3 - very hungry and i'd like to eat something substantial now
-2 - quite hungry and i'd like to eat something now, perhaps a snack or a light meal
-1 - a little bit hungry and i'd be comfortable to wait a while before eating.
0 - Not hungry and i'm not hungry at all.
Satiety
+1 unsatisfied - I still feel a bit hungry and i'd gladly eat something else right now
+2 just satisfied - My body is relaxed and comfortable and if i ate any more, I would still feel comfortable, but i don't need any more.
+3 Elegantly satisfied - My body is relaxed and comfortable and if i ate any more i would begin to feel over full.
+4 over satisfied - I know in my heart of hearts that i've eaten more than my body wants and i feel uncomfortable.
That hunger scale seems pretty interesting. Might be a good idea to use since I have a bad habit of eating until I'm too full. Maybe if I keep an eye on it and I can figure out a way to control it
Dinner is in the process of being made now. Some pasta with sauce.
Autumn owl it is definitely helping me eat less. Check out the longer post i wrote about how to use it on the portion control thread i started. I think its in the chatterbox forum. you can also do searches using the words success diary to bring up any threads i talk about it.
I think its such a good tool to use as an alternative to counting calories. So much easier.
