I have reviewed a lot of diet menus lately and I have noticed that most serving sizes call for 4 ozs of protein (beef, chicken, fish or pork, etc).
Initially when affronted with the seemingly small serving size of 4 ozs, I felt gyped. Four ozs! That seems so small. In a world where we are conditioned that bigger is better, where mammoth sized burgers are the standard, where buckets of chicken and racks of ribs are the norm, 4 ounces seems so…well, puny.
However, if you are like me and like to eat mountains of food, the best way to do so may be the following. I have found that combining those few ounces of animal based protein with tons and tons of non starchy veggies makes an extremely filling, low carb, low-calorie and healthy meal.
First off, we have to figure out what four ounces looks like. Without getting involved with measuring cups, scales and the like, I’ll make it easy for you. Most meats, chicken, fish, etc. are sold by the pound. All you do is buy 1 lb of your whatever meat you want and take it home. Once you are home, simply lay it on a cutting board and cut it in half. Then, take that half and cut that half in half again. Voila! Four 4-ounce portions ready to cook. Don’t worry if it is not exact. The food police will not come and arrest you. Wrap the other 3 pieces up and freeze for another time.
Saute 1 pound (or more) of your favorite non starchy vegetable (broccoli, string beans, spinach, asparagus, etc) with a little garlic, olive oil, soy sauce, pepper etc. and add your newly measured, sliced or cubed 4 ounces of protein and stir till cooked through.
Depending upon your taste, I like to add a tiny amount of chili paste, sesame oil, chopped onion, chopped celery, diced water chestnuts, or whatever else strikes your fancy.
Consume the entire mountain of food – guilt free.
Making a mountain (of healthy yummy veggies) with a molehill (of your favorite meat) is the perfect way to eat till you are stuffed without feeling cheated.
It could not have happened at a better time. I was rushing to the subway, eager to get home and eat a late lunch, when all of a sudden I noticed an eclectic group of people gathered on the sidewalk patiently waiting in line.
As the nosey New Yorker that I am, I figured it had to be something. It’s a well-known fact that New Yorker’s have become somewhat immune to most daily peculiarities that happen on our sidewalks. For a New Yorker to not only stop what they are doing, but also patiently wait on line, it had to be something pretty good.
At the head of the line was a red idling truck where 2 young women were busily giving away individual sized packages of Sabras Hummus and snack sized bags of Pita chips to everyone in line.
Yippee! Free food!!!
As mentioned in my past post “When Free Can Be Fattening,” I am always a sucker for a freebie. However in this case, this freebie was not only NOT fattening but relatively healthy and low carb. One tablespoon has only 3 carbs.
My plan was to just take the hummus and leave the chips. However by the time I reached the head of the line, these women clearly were weary of giving away their goodies and insisted that I take several packages of BOTH the hummus and the pita chips.
“But I really don’t want that many,” I weakly protested.
“Don’t worry” the young woman enthused. “Once you try it, you’ll want more.”
As I lumbered down the subway with my hands full of humus and pita chips, I reasoned that I would give the chips to my kids and eat my hummus with celery and carrot sticks.
According to our friends at Wikipedia, Hummus can also be spelled hamos, hommos, hommus, homos, houmous, hummos or humus. It is a very popular middle eastern dip made primarily from chickpeas. Chickpeas, or Garbanzo beans in Spanish, or Cece beans in Italy have been used in cooking for thousands of years. In fact, according to The Food Encyclopedia, garbanzo beans are one of the world’s oldest cultivated foods dating as far back as the Neolithic period in what is now Sicily. During the Roman Empire, chickpeas were shipped in jars from Sicily to the rest of Italy. The middle eastern region is thought to have created Hummus hundreds of years before that by combining chickpeas with lemon juice or vinegar, tahini (sesame seed butter), garlic and olive oil.
Although the history of hummus is lengthy, this ancient dip did not become popular in the United States until the end of the 20th century. Its popularity has steadily increased over the years with a 2010 market research report indicating a 35% growth in hummus consumption over the past 21 months. Sales are reportedly reaching nearly $300 million.
It’s no wonder that Americans are getting “hungry for hummus.” Chickpeas, the main ingredient are rich in protein, fiber, folic acid, zinc and magnesium. Tahini, which is sesame seed butter has about 3 grams of protein per tablespoon along with fiber and mono saturated (the healthy kind) fats.
Try the recipe below and let me know if you are “hungry for hummus”
As mentioned in my last post we are “stay-cationing” this Spring Break. In lieu of spending thousands of dollars on a family friendly get-away, we are using those funds to renovate our little beach house.
Since I have been on a cooking frenzy since starting the I Love FOODDiet, I knew right away that I had to get a new stove. The former one we had – an old 18″ cheapo electric model with raised electric black coils was certainly not going to make me a culinary master. Besides being super tiny (18 inches!), it took forever to heat, was extremely difficult to clean with those damn coils and on top of that would often blow a fuse.
I splurged on a new deluxe stove/oven. This full 30 inches model is super powerful, heats quickly, has a smooth glass cooktop for easy cleaning and is energy-efficient. Now, there is no excuse not to cook healthy, fresh and low carb meals.
Unfortunately I have yet to break it in as we are still waiting for the electrician to arrive and hook it up.
So, for the past few days, we have been forced to eat take-out food or dine-out every meal.
Although this may not sound like a major problem for most of you, the fact of the matter is that it is darn hard to manage your carb and calorie intake when someone else is doing the cooking. Further its just so tempting to steal a few french fries from your kids plate or dive into the bread basket that they serve at restaurants.
When you cook your own meals, you know exactly what you put in to the pot. You are in control of your portion size, the ingredients and the preparation. You can prepare healthy low carb accoutrements to serve with your meal. When someone else is in the kitchen, the only thing you are responsible for is…. well, eating.
Such was my case the other night when we ate at the local Italian joint. The kids shared a freshly made thin crust pizza and I ordered a big platter of their special seafood platter. When queried about what exactly is in the special, the waitress enthusiastically described a large bowl full of fresh seafood, clams, mussels, shrimp, calamari and scungilli in a fresh tomato sauce.
Everything sounded great except the scungilli. I tried scungilli before and was never a big fan of this sea-snail. The consistency is a little too tough and chewy for my palate. I asked the server to “hold the scungilli” which they thankfully did.
The kid’s pizza came out first. Now I have a love/hate relationship with pizza. I love to eat, but I hate what it does to my figure. Usually I can exercise self-control when around the individual pre-sliced kind you can order at pizzerias in NYC. However, wood-fired, brick oven, fresh pizza pies are my nemesis. I find a hot, bubbly, thin crust freshly baked pizza difficult to resist. I preemptively told me kids, “Don’t let mommy steal any of your pizza,”. They happily obliged and quickly pulled the gorgeous fragrant pie over to their side of the table.
By the time my dish came out, I was ravenous. As described, heaping mounds of piping hot fresh seafood was blanketed in a lovely fresh tomato sauce. I tied the plastic bib that the restaurant provided around my neck and dug in. Everything was going well until I reached the lower 1/3 of the bowl. There, concealed by the shellfish was a lovely little pile of homemade spaghetti.
Uh oh. I said as I pointed to the offending carb laden pile.
“Well, you don’t have to eat it,” my husband said to my shell-shocked face.
“I know, but the waitress didn’t say there was going to be pasta,” I stammered, …”and ….the sauce is so good ….and its homemade pasta and…. its been soooo long.” Suddenly, before I realized it, I had greedily slurped a forkful of that delicious pasta into my mouth.
OMG! Its been so long since I had REAL semolina pasta. Having avoided pasta for so long, I completely forgot what it tasted like. And you know what? Its goooooooooooood! I slowly savored two more delicious mouthfuls and then passed the rest to my 9-year-old son. Those three generous forkfuls, along with the mountain of fresh seafood that I just consumed, was just what the doctor orderd. I was full. I was satiated. I was happy.
Its OK to cheat a little. In fact, since I had not eaten pasta in such a long time prior to last night made my little pas de deux with the noodles so much more special. Read my old post “Three Steps forward, TwoSteps Back” for further explanation. You have to indulge at least a few times a week. This is the I Love FOOD Diet after all. 🙂
Ah, Spring Break. The time of year when school is closed for a glorious 10 days and I have the delightful privilege of entertaining my two young boys without driving me and my family crazy.
We decided that in lieu of spending thousands of dollars on the usual kid-centric vacation (i.e. Disneyland, Atlantis or Universal Studios) we would put that money toward fixing up our country house. The windows needed to be replaced, our deck had seen better days, our fence was rotting away and the interior of the house was in dire need of new paint job.
Being the complete control freak that I am, I was determined to source all the materials myself and buy the best quality materials at the lowest possible prices. This decision ended up saving me almost $2K, however nearly drove me bonkers and took me WAY off the I Love FOOD diet.
It’s a well know fact that FRESH food is hard to find along the myriad fast food eateries that line the highway. Most of what you will find at the local fast food joint is over-processed franken-foods that clearly do not qualify as F-O-O-D on the I Love FOOD Diet (please see my post What is FOOD? for further explanation.)
Running between the hardware store, the lumbar yard, the stone center, Lowes and 2 different Home Depots left me tired, cranky and hungry. I had no time to go home and prepare a healthy meal and no time to sit down at a proper restaurant.
I did what I would strongly recommend you all NOT to do. I did not plan in advance and ended up indulging on gas station junk food.
I knew that I would be schlepping from one home improvement store to another, my husband volunteered to stay home with kids. As I was sans enfants, I was free to start my expedition first thing in the morning. The first mistake of the day was that I skipped breakfast. My usual breakfast of 2 organic eggs and some protein was replaced with a bottle of Diet Coke.
I had a meeting with our contractor at noon and wanted to get all my ducks in a row, before then. I did not have the time nor inclination to cook breakfast for myself and just ran out the door with my bottle of soda in hand.
My 11:00 am, I was famished. I stopped by the grocery store to pick up a few things on my way home and was accosted by the most delicious smelling fried chicken. I reasoned that I would buy a few pieces to offer the contractor. On the way to our country house, the aroma wafting from my bucket of poultry was too irresistable to resist. I pulled over to the side of the road and devoured 3 chicken wings and 1 thigh….Sigh.
As I immediately regretted my carnivorous consumption of the carb and fat laden poultry, I vowed to eat properly the rest of the day. I skipped lunch as I already inhaled it in the car and proceeded to meet with the contractor, take measurements, visit a few more home improvement centers and scheduled several deliveries. By evening, I was spent.
I scanned the roadside restaurants searching for something to eat. I decided that I would try and tough it out and wait till I got back into the city to eat. I needed to refill my tank so I stopped by a roadside gas station. Upon entering the greasy smelling gas/convenience store, I was welcomed by a large grey cat. Red flag! The unusually hairy and questionably clean attendant did not strike me as a pet enthusiast. The only other reason to have a cat in such an establishment would be to ward off rodents!
I scanned the shelves looking for some sort of healthy snack and finally found a dusty old bag of mixed nuts. Nuts are a great source of protein and are naturally low carb. As I double checked that the bag was still hermetically sealed, I bought them plus another Diet Coke and quickly hightailed it out of there.
Now although nuts are indeed a great low carb snack, when they are honey roasted, and salted, the situation changes. As I was voraciously munching on my bag of nuts, I neglected to notice that this bag has 5 servings. So the 12 grams of carbs and the 160 calories that I thought I was eating was actually 60 grams of carbs and 800 calories, not to mention that copious amount of sodium that this bag contained.
By the time I got home, I was bloated, tired and slightly nauseous. I had not eaten anything remotely healthy all day and was definitely suffering. I ate some leftovers and crawled into bed.
The next morning… well lets just say, the scale was NOT kind to me. Even though I did not eat that much the previous day, the quality of the food was less than stellar.
The next time you are going to be on the road, don’t do what I did. Do yourself a favor and plan your meals ahead.
All my life, I have disliked green peas. Growing up, I always dreaded the ubiquitous “vegetable medley” favored at so many school cafeterias. As a kid, I was not averse to plucking out each and every green pea from my Hungry ManFrozen Dinners lest accidentally consuming one of those green, mushy, mealy and slightly sweet little balls.
Because of my aversion to green peas I eschewed snow pea pods most of life assuming them to be the same dreaded vegetable… only bigger.
It wasn’t until my late 20’s that I finally tried a snow pea pod. I was at a chinese banquet and shrimp with snow pea pods was one of the entrees served. As the waiter ceremoniously served everyone at the table, I did not want to be the only one to say “hold the peas,” so I quietly accepted my fate. I reluctantly tried one snow pea pod.
Surprisingly enough, this snow pea pod did not taste like the green peas of my youth.
Crispy, crunchy and slightly sweet, these pea pods bared little resemblance to the mushy, mealy, overcooked, sweet green mush that I remember being force-fed as a child.
It ends up that although green peas and snow peas are in the same family, they are different foods. Garden peas or green peas are the seeds that come from the flowering plant pod Pisum Sativum. The pod, round and firm in shape, is technically a fruit, as it has seeds (the peas). However, the peas themselves are considered to be a vegetable. These green peas need to be shelled before eating. The pod is not edible.
Snow peas on the other hand are flat and thin and are meant to be eaten whole. Each snow pea pod has 5 -7 seeds and are relatively flat in shape. The name “mangetout” (French for – eat all) can be applied to this legume and its sister pod, sugar snap peas as both the pod and the interior peas can be eaten.
Then there are the sugar snap peas that are sort of a combo of both. They have plump edible pods that are crispy and crunchy. They do not need to be shelled and can be eaten whole.
Buoyed by my recent interest in experimenting with different vegetables, I decided to cook snow peas pods for the first time. Having never tried cooking anything remotely resembling a pea before, I did what I alway do and googled “how to cook snow peas pods“. It seems it is pretty similar to cooking any fresh greens.
First you need to rinse the very well and trim off the woody tips of the snow pea pod. Sautee one small chopped onion, 2 cloves of chopped garlic, 1/2 tsp of chopped ginger in some olive oil in a hot skillet for 2 minutes. Then add the cleaned and trimmed snow pea pods into the pot. I added 2 tsp of soy sauce, a teeny bit of sesame oil and some black pepper. I stirred it around and covered the pan for another 2 minutes. Voila, thats it!
The result was a lovely low cal, low carb, crispy, crunchy and satisfying dish. A whole cup of snow peas pods only has less than 5 carbs!
Try eating some snow pea pods. I promise you they do not taste like green peas.
Why is it that I lose all self-control when offered a freebie?
Perhaps this can be attributed to my “penny conscious-dollar foolish” parents who often cut Mc Donald’s coupons for their 2 for 1 Big Breakfast deals, paying the $1.99 on their way to a $100+++ per person golf game at their country club.
Or perhaps it’s because I live in NYC and the price of everything is so jacked up that when presented with an opportunity to save a few cents, I jump.
Or maybe its simply because I was hungry.
Whatever the reason, the fact of the matter is that when offered a freebie, I usually takie.
Such was the case, a week ago when I met some friends for dinner at Cipriani Wall Street. One of my dinner companions was friends with the manager and she told us to ask for him upon arrival. Upon entering this overly styled (but in a good way) restaurant, we were offered complimentary flutes of their signature (but carb- filled) Bellini cocktail
Cold refreshing champagne with a healthy dollop of the most delicious fresh squeezed peach juice was too good to resist. Never mind that I was carb counting. It was free, it was good and I downed it. When the fine gentleman came around again offering to refresh our glasses, I surreptitiously accepted. At that point, I had already gone over the 50 grams of carbs a day I try to limit myself too and decided to “go crazy” and dig into the bread basket and sample some of their famous carb filled pasta. Although both bread and pasta are big no-no’s on the I LOVE FOOD DIET, I resolved to follow my own sage advice from my post “Three Steps forward, 2 steps back,” and dig in. Oh well. Tomorrow is another day.
The other day when I was walking home from dropping off the kids at school, I noticed a young woman eagerly handing out what looked like packaged candy. Having been down this road before and not wanting to be tempted by carb filled candy, I stealthy avoided her. However after overhearing her say to another passer by that they were “healthy snacks,” my curiousity was peaked. I slowed down my pace and was quickly ambushed by her coworker urging me to sample the freebie bar.
Healthy candy bar? Hmmmmm. let me see. I looked at the label. the 4 oz bar contained 230 calories and 36 gm of carbs. I should have dumped it right there and then, but I was hungry and it was FREE.
The first bite was good. Crunchy, sweet and nutty. The second and third bites were equally good. However after the 4th bite, the bar was almost gone and I was still hungry.
I cursed myself for having consumed that completely unnecessary breakfast bar. This freebie was going to cost me 40 minutes on the treadmill. 😦
The next time you are offered a freebie, just make sure it is low carb.
Is it me or is everybody talking about Spider Man lately? Every other day there seems to be some reference of our 8 legged friend in the news. From the troubling stories surrounding the beleaguered Broadway musical, to the casting of the new and fresh-faced actors for the 4th installment of the movie to NYC’sMayor Bloomberg recently dressing up as our webbed hero at a recent Inner City Charity Function.
So, when my I heard Coach Emily instruct us all to “do the Spiderman Push-Up,” during the “Total Body Conditioning” class at Five Points the other day, I thought she was kidding.
What the heck is a Spider man Push up?”
Basically it is like a regular push up but WAY, WAY, WAY HARDER.
Although I am no expert on this contortionists move, I believe that you need to start in a regular push-up plank position, then balance your self on one leg, then take the other leg and slowly bend it up to your elbow, then bend your arms slowly lowering your body up and down…all the while keeping your body in alignment and your knee up to your elbow.
Now ” breathe….balance…bend” coaxed Coach Emily in her sweet and disarming voice.
“Ok. I can do this.” I reasoned with myself. I breathed…I balanced…I fell on my face.
I tried again. I breathed..I bent..but I could not balance!
As I lay sprawled on my chest looking around to see if anyone else was having as hard of a time with this as me, I saw my neighbor, an adorable young woman in perfect physical shape do this “push-up” successfully without even breaking a sweat.
This Spider Girl, saw my struggles and whispered to me reassuringly, “don’t worry, it gets easier,” as she proceeded to do several more reps of the Spider Man Pushup.
After two more unsuccessful tries, I gave up and decided that I would just hold the plank position, instead of risking any more physical injury to me or my neighbors.
Many attest that the push ups are one of the fastest and best ways to get fit. In the blog, http://www.pushups100.blogspot.com, the author lists the incredible benefits that push ups can do. They include working your chest, hands, forearms, biceps, triceps, shoulders, traps, upper back, lower back, abs, glutes, hamstrings, quads, calf, feet, your core, your balance and your heart. They also can be done anytime, anywhere, you don’t need any special or expensive equipment, and you don’t need to spend hours at the gym to see results.
It is a well-known fact that soldiers in the military are ordered to “get down and do 20” if they are insubordinate to their superior officers. Instead of viewing these push up as punishment, they really should be saying ‘Thank you sir, may I have another. ”
As I am neither a soldier nor in the military, I will just keep trying to do these push ups and someday be just like Spider Girl.