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Posts by dkenworthy

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Forum Topic Date Replies
Recipes A bushel of peaches... Jul 22 2010
16:31 (UTC)

I have a peach tree, and when it gets ripe, we get inundated.  I tend to make peach jam or chutney to give away at Christmas, people love it.  It isn't too hard, but if you have never canned you might want to search out a recipe online.

A little less time consuming is to make compote.  Score the fruit into eighths (down to the pit, but don't worry about taking the pit out, add about 1 cup of brown sugar for 2 pounds of fruit, a few cinnamon sticks, and the juice of 1 lemon and cook for about 45 minutes on medium low heat, stirring occasionally (I do this while I am cooking dinner or doing the dishes).  When it is reasonably thick, take of heat and spoon the compote into a bowl, leaving the pits behind.  This is delicious on plain yogurt or vanilla ice cream if you have the calories.   I make this with lots of different fruits, it is great with plums (only score the skin in quarters for smaller fruit, if the fruit is tart like plums, leave out the lemon juice).  It keeps pretty well in the fridge, or you could freeze it for later.

Weight Loss How do YOU calorie count? May 24 2010
17:45 (UTC)

I started by planning out the day, but now that I am more experienced, I find that if I have one of my "routine" breakfasts and lunches, I can be pretty flexible about dinner (my biggest meal) and it all works out.  The only time I really need to plan out the entire day is when I know that I will have a bigger than usual lunch or breakfast because I am out or celebrating.  Then I need to really think about how to have a light dinner.

Foods Lunch Time Favorites May 24 2010
17:41 (UTC)

I make a big pot of vegetable soup once in a while, and freeze it in sandwich bags (about 1 cup).  Depending on what is in it, it ends up with about 70 calories.  Then I make small sandwich with whole wheat bread.  Either something like almond butter and fruit or hummus and cucumber or some leftover meat.  Takes a while to eat, nutritious, and satisfying for not too many calories.

Also, like others, I often make extra servings at dinner and have leftovers for lunch a few days later.

Motivation Excuses that we give ourselves May 24 2010
17:32 (UTC)

I think we have all used these excuses and more!  More productive might be to think about how to turn them around.

1.  I am celebrating  and if I exercise some moderation, I will really have something to celebrate about as I reach my goals of losing weight.

2.  I'll start tomorrow, no, I will carry on tomorrow, I will start right now to eat better and move more.

3.  I'm pissed, I don't care.  I do care about my health and well being, so I will channel my anger into some healthy outlet like taking a long walk.

4.  I'm stressed, I don't care.  I do care about myself, so I will find a healthy stress reliever like a long walk or knitting or talking to a friend or doing some yoga.

5.  It's just a little bit.  It is fine to have a little treat as long as I am honest with myself and log it in so that I know how it fits in my entire day/week, eat it mindfully, really enjoy it, and come right back to my "new normal" eating habits that stress moderation and nutrition.

Foods Unexpected calories. Apr 23 2010
16:07 (UTC)
Original Post by davidghallam:

Thought I'd be clever and have plain yoghurt with honey. I expected this to be a healthy low-calorie option but honey turned out to be off-the-scale in the number of calories it contains (64 calories a teaspoon anyone?)


Honey has 64 calories per tablespoon, not teaspoon.  A tablespoon is 3 teaspoons.  That said, I always weigh honey, not measure with a spoon since it is so thick and sticky.

Foods Foods that make you feel FULL (newby) Apr 17 2010
14:11 (UTC)

For me, 200 calories could never feel like a meal, only a snack.  Are you sure you should be restricting down to 1200 calories?  You will never feel full if you aren't getting enough total calories, no matter how you spread them out.

Filling snacks for me pack in some fiber, a small amount of fat, some complex carbohydrate, and some protein.

I really love to quarter an apple and eat it with a tablespoon (weigh it, it is easy to go overboard) of almond or peanut butter.  Depending on the size of the apple, that is less than 200 calories.

An ounce of dry almonds and a few dates is also really satisfying.

A corn tortilla, a scrambled egg, and some salsa.

Cottage cheese and salsa (or tomatoes in the summer) along with a piece of whole wheat bread or crackers.

Books In Defense of Food... Apr 16 2010
17:39 (UTC)
Original Post by rocklobster:

 I'm very interested in this! Thanks OP for starting this thread.

Tell me more about CAFO meats & what and where you buy your meat instead.


The first change I made was to simply eat less meat and more beans and grains and vegies.  I try to think of meat as a side dish or flavoring agent rather than the main dish.

Then, since I was eating less meat, I could afford to buy better quality meat.  At the grocery, look for "pasture" raised chickens and "grass-fed" beef.  It is more expensive, but you are eating less, so it can be a wash economically.

I also joined a meat CSA, we get 1 local, free-range chicken and 2 pounds of local grass fed beef and 1 pound of local free-range pork a month.  This pretty much meets my small family's (just me and my husband) monthly needs, with the occasional supplemental purchase.

Farmer's Markets often also are a good source, or google "local meat producers" for your area to buy directly from the farmer.

My husband, who is a big eater, finds that he is more "satisfied" with smaller portions of local meat than he used to be with big portions of CAFO meat.  It really is more flavorful.  And, I get to sleep at night without completely giving up meat.

Fitness Exercise to Strengthen my lower back Apr 16 2010
17:28 (UTC)

I agree with stephaniebriggs that a good place to start is with walking.  Strengthening your core can come after you get a little more fit, and have a little bit less pain.

Start by using a mirror and checking out your posture.  Also good to stand against a wall, keep your shoulders relaxed and neutral, and gradually straighten out your back.  Keep your hips, shoulders and back muscles relaxed, and suck in your belly.  This is how you should be standing, and this is the posture you should try to keep when you are walking.

Start by walking only as long/far as you can maintain good posture.  I prefer walking outside rather than on a treadmill (I think it can be hard to maintain good posture on a machine, but that just may be me).  Gradually build up.  Once you can walk easily with good posture for at least 30 minutes, then you can start with some core exercise strength exercises.  Good luck!

Foods Whole Grains Comparision? Apr 15 2010
18:22 (UTC)

I am not a big fan of searching for "best" foods.  It seems safest to me to eat a broad diversity of wholesome foods that I enjoy.  Whole wheat and brown rice are both nutritious, wholesome choices. 

That said, there is an entire universe of whole grains out there beyond brown rice and whole wheat.  A really good resource is the Lorna Sass cookbook Whole Grains Every Day, Every Way.  I bought it recently and have expanded my grain choices to quinoa, Bhutanese red rice, and millet.  There are still about 10 more grains I am planning on trying in the near future.

Motivation What's your BIGGEST motivation to work out? Apr 14 2010
23:34 (UTC)

I just tell myself that "normal" people move/exercise everyday -- it's what we evolved to do.  So, since I want to be at a "normal" weight rather than overweight, I need to act like they do.

Weight Loss Eating the same thing everyday effecient? Apr 14 2010
23:13 (UTC)

It may be efficient, but it certainly is not for me.  I would get bored to tears, and then splurge on something delicious.  But if it works for you, go for it.  I do wonder if you are getting enough calories, healthy fat, protein, or complex carbohydrate, because dinner looks kind of skimpy to me.  But I don't know your stats.

What works for me is to make the habit of eating a wide variety of wholesome foods in moderation and moving more than I used to.  I make sure that I really enjoy every meal/food that I eat.  That way I am not "on a diet", and these habits will (with luck) see me into a healthy old age with a normal body size.

Foods Real maple Apr 13 2010
16:16 (UTC)

I love maple syrup on plain yogurt for a nice dessert that isn't too fattening.  It is also great with mashed sweet potatoes or baked winter squash.

The Lounge Hatchback car & dog Apr 11 2010
01:24 (UTC)

I live in a vineyard, and have a black lab that loves to run in the mud.  So, I trained him from the first to ride in the far back of my Honda CRV.  I put a dog bed back there, and give him treats when he stays put.  Which he mostly does unless I leave him too long.  He would prefer to be closer, but it works out pretty well.

It's been a godsend to not have mud all over the upholstery in the winter time.

Foods Thoughts about buffets. Apr 10 2010
14:19 (UTC)

I don't really enjoy buffets, unless they are super high quality.  Even though I have the occasional restaurant meal that is more calories than I would normally have, the food has to be fabulous for me to enjoy the "splurge".  Too often, buffets are just a big collection of fattening but not satisfying foods, so I feel they aren't "worth it".  I would rather have a small quantity of great food than a large quantity of so-so food.

But, if you do enjoy them, I see no problem with having them occasionally.  Make a conscious decision, enjoy yourself, don't feel guilty, and return to normal at the next meal.

Motivation Comparison Frustration! Apr 08 2010
23:26 (UTC)

Do your best.  Don't expect to be perfect (no one is).  When you make mistakes (everyone does) try to learn from them, but don't dwell on them.  Live (well) in the present and the future will take care of itself.

Get busy with something that brings you joy -- happy people don't compare themselves to other people.

Foods Shopping for one! Apr 08 2010
22:49 (UTC)

I would avoid buying more produce than you can eat in a week, although you could stretch it with oranges and apples.  You can also "process" them and keep them longer.  So, if your apples are going bad, you can make applesauce and it will keep a little longer (or even be frozen).

Bread keeps better in the freezer than in the refrigerator (it gets stale in the fridge).  I keep bread for months, well-sealed, in the freezer since I don't eat it every day.

I am a huge fan of buying/making meals for 4 (I cook for myself and my husband) and saving the second half in the fridge or freezer to enjoy later.  Saves time and money because I can buy things on sale and use them over the course of many days.  One of the best deals is to buy 2 whole chickens when they are on sale, roast them both (or piece them out) and make a bunch of different meals out of them. 

Whole grains/beans are a great addition to the diet from both a nutritional and a $$$ standpoint, but they can take a long time to cook, so I always cook extra and freeze them in quart zip locs for adding to soups/stews/casseroles later. 

I think of my "leftovers" as money in the bank, and with a little creativity they can be delicious as well as thrifty.

The Lounge What drives you crazy? Apr 03 2010
16:28 (UTC)

I hate to sound like a goody 2 shoes, but read this for a different perspective on the little annoyances of life:

David Foster Wallace on Life and Work -

Weight Loss Seeking help and support Apr 03 2010
14:30 (UTC)

It sounds to me as if you are falling into the "diet trap" -- if you can't be "perfect" you may as well eat everything in sight. 

I think the best way to beat this trap is to stop dieting.  Really.  Cold turkey.  Don't ever go on a diet again.

Instead, focus on living a healthy life.  A healthy life consists of moving everyday (not exercising like a maniac) and eating mostly wholesome, nutritious foods in reasonable quantities (not only eating salad and diet coke).

Identify one thing you are happy to do today.  Maybe it is take a walk.  Maybe it is park farther away from the grocery.  Maybe it is eating an apple instead of a twinkie.  Do it.  Tomorrow, make another good choice, do it.  Repeat until you have more good habits than bad habits.  Eventually you will look and feel better.  Trust me.  In January, 2009 I weighed at the doctor at 290.  Today I am down 85 pounds.  I haven't been on a "diet" one day--I have been on a path to a "healthy lifestyle" with room for fun and human error.  Best of luck to you to find your own path to success.

Foods breakfast? Apr 02 2010
14:39 (UTC)

My breakfast usually consists of 1 serving cereal (Kashi or Shredded Oat Squares), about 3/4 cup 1% milk, fruit (banana or blueberries or dried fruit), and maybe a small handful of almonds.  This comes to about 500 calories, easily.  So bumping it up to 600-800 would only require 1 extra serving of cereal and some extra milk -- that would be easy for me but I don't need that many calories.

Foods quinoa......what do you think like or not and if you have a recipe suggestion? Apr 02 2010
14:19 (UTC)

I made a big batch of quinoa earlier this week (my first!).  Most of it went in the freezer in 3 cup portions to use in recipes later.  The batch I ate I did like couscous with a little butter, some diced apricots, pine nuts, and golden raisins.  It was very different than couscous, but delicious with some Moroccan Chili.  It has a nice, fluffy, very slight crunchy texture, and a slightly grassy or herbaceous flavor.

It is a little hard to figure out from the CC database what the calories are, but I think they are all dry so you should read the label to figure out how many calories it has cooked.