Friday, May 27, 2016

Food Plan for May 28, Day 5 of my 30 day SQBLE Challenge

Tomorrow's food will be
Breakfast
7 oz chickpeas
0.5 oz walnuts, almonds, and pistachios
6 oz banana and berries
8 oz veggies (jicama, carrots, red bell pepper, greens)

Lunch:
6 oz beans
6 oz berries
0.5 oz flax/chia
8 oz veggies (see above)

Dinner:
6 oz beans
16 oz veggies (above)
2 oz mushrooms
0.5 oz sesame, Austrian pepitas, and hempseeds (with shell)
1 orange

Today's exercise was biking about 10 miles, yoga, and weights.

Thursday, May 26, 2016

Food Plan for May 27, Day 4 of my 30 day SQBLE challenge

Breakfast: 
6 oz chickpeas
0.5 oz walnuts, almonds, and pistachios
6 oz banana and berries
8 oz greens and roasted asparagus

Lunch:
6 oz beans
6 oz berries
0.5 oz flax/chia
8 oz greens, sugar snap peas, carrots, jicama

Dinner:
6 oz beans
16 oz greens, sugar snap peas, carrots, jicama
2 oz mushrooms
0.5 oz sesame, Austrian pepitas, and hempseeds (with shell)
1 orange

Exercise: swam 21 laps, weights, biked 26 miles, walked 1 mile, yoga 20 minutes.

This is going to get boring fast.  But next week I travel and I'm not sure I can get that much fresh produce every day while traveling so I'm wondering if I should swap some veggies for a grain or something--oats are easy.  Stay tuned.

Wednesday, May 25, 2016

Food plan for May 26, Day 3 of SQBLE Challenge

I was hungry today so am adding in more food.  I am not trying to lose weight.  I'm happy to see my metabolism doesn't appear to be too low.

Breakfast: 
1 oz oats
3 oz chickpeas0.5 oz walnuts, almonds, and pistachios
6 oz banana and berries
8 oz greens, sugar snap peas, carrots, jicama

Lunch:
6 oz beans
6 oz berries
0.5 oz flax/chia
8 oz roasted asparagus

Dinner:
6 oz beans
16 oz combo of above veggies 
2 oz mushrooms
0.5 oz sesame, Austrian pepitas, and hempseeds (with shell)

Tuesday, May 24, 2016

Food plan for May 25, Day 2 of SQBLE Challenge

Tomorrow's food will be the same as today though the veggies are unspecified because I have to go grocery shopping:

Breakfast: 
2 oz oats
0.5 oz walnuts, almonds, and pistachios
6 oz banana and berries
8 oz veggies

Lunch:
6 oz beans
6 oz berries
0.5 oz flax/chia
8 oz veggies

Dinner:
6 oz beans
16 oz veggies 
2 oz mushrooms
0.5 oz sesame, Austrian pepitas, and hempseeds (with shell)

Monday, May 23, 2016

Food plan for May 24, Day 1 of my SQBLE Challenge

I crossed my bright lines last night.  I was at a social event and decided to eat some of the fruit that I brought to share and some potatoes someone else brought, but they weren't on my plan.  Then I figured I blew it so what the hell, I had several handfuls of nuts when I got home.  That's classic diet mentality where you think you blew it so you say I'll eat now and start over tomorrow.  I definitely suffer from diet mentality.  But I hope that will go away as my body and mind realize that I'm no longer dieting since I'm at goal weight.  I would like to string together 30 squeaky clean BLE (Bright Line Eating) days.  That sounds easier than forever and will establish my automaticity again.  Then I can choose to renew the lease when that is over, ha. Today I would count as a BLE day but I wouldn't call it squeaky clean because of a technicality that I think had some not squeaky clean motives.  So tomorrow will be day 1 of my 30 Day Squeaky Clean Bright Line Eating Challenge.  My goal will be no off plan Bites, Licks, or Tastes (BLTs).  I don't know how often I will post here but I will have a food plan every day and will try to follow it.  Believe it or not, it really gives you a sense of safety that you are getting just the right amount of food. It does make you "Happy, thin, and free".

Here is my food plan for tomorrow. According to cronometer, it's about 1500 calories.  I'll see over time if this is the right amount for me.  Maybe I'll need more food!

Breakfast:
2 oz oats
0.5 oz walnuts, almonds, and pistachios
6 oz banana and berries
8 oz carrots, jicama, spinach, sugar snap peas, and baby bok choy

Lunch:
6 oz beans
6 oz berries
0.5 oz flax/chia
8 oz roasted broccoli and cauliflower

Dinner:
6 oz beans
16 oz veggies (carrots, jicama, spinach, sugar snap peas, and baby bok chop)
2 oz mushrooms
0.5 oz sesame, Austrian pepitas, and hempseeds (with shell)

Soy Yogurt in the Instant Pot

Nowadays whenever I make soy yogurt, I do it in the Instant Pot pressure cooker. It's super easy.  You take a glass bowl, fill it with soy milk, as little or much as you want, add yogurt starter, whisk to mix well, put the bowl in the Instant Pot.  Put on the lid and turn on the yogurt setting.  I up the time to 12 hours.  How long depends on your tastes and your yogurt starter.  I use this for yogurt starter.  Only 1/8 tsp is needed for 1 quart of soy milk.  I use Edensoy unsweetened for the soy milk.  Westsoy also works well, it's just not as thick as Edensoy.  The soy milk should be room temperature--no need to boil it first like you have to do with cow's milk (to sterilize it).  There are other brands of yogurt starter you can use, or you can use store-bought yogurt for starter.  Whatever you choose will affect the flavor of the yogurt, so experiment for yourself to see what you like best.  Some are more sour than others.  I tend to like a less sour taste.


roasted vegetables

This is as easy as chopping an onion, some broccoli, and cauliflower.

Ingredients:
an onion
Vegetables:  my favorites right now are broccoli and cauliflower, or asparagus (when in season).

Directions:  preheat the oven to 400 F, while chopping the vegetables.  Put them in a large glass baking dish.  Put them in the oven for 20 minutes.  stir.  Cook another 20 minutes.   Now you decide if you want to cook them longer.  This depends on your oven and your preferences.  Note that they will continue to cook as they cool.  But if you like them softer and sweeter, you can leave them in another 10-20 minutes, or turn off the oven without removing them and let them continue to cook as the oven slowly cools.  After a few experiments you'll know what you prefer.

Note on onions:  The vidalias are the most sweet, and the reds are least.   They will all sweeten up with roasting.

Note on not adding liquids.  Notice I didn't include oil or water.  The onions release water as it cooks.  It's possible if you didn't use onions, maybe you'd want 1 T of water.  But the veggies release liquid too.  Anyway, for this recipe, no added liquids are needed!

Feel free to add any seasonings or salt if you you'd like.  If I'm taking my veggies to a potluck, I'll usually add salt since most people are used to eating a lot of salt.  Otherwise, even though I do eat some salt in my diet, I don't find any desire to add salt to these when making for myself, as they are flavorful and sweet all on their own.

Here are my starting ingredients:


Pre-baking

All done: