I did Once a Month Cooking ages ago when I was working full time, doing a monster cooking day and then just reheating meals throughout the month. It was handy, but the recipes I was using were certainly not healthy. I'm preparing to do a big batch cooking session on Sunday and Monday with Core recipes and local ingredients, a tasty and healthy way of having a home cooked meal even when I'm too tired to cook.
All of these meals will be prepared with locally grown, organic ingredients and will all fit the Eat Local Challenge that I've been so lax about following this past week! I think this will make up for my lack of cooking this week, haha.
Here's the menu:
Meatball chili with pumpkin (Crockpot) pumpkin adds a subtle sweet creaminess and plenty of fiber and vegetal goodness, but no strong pumpkin flavor
Pot roast (Crockpot)
Beef picadillo (Pressure Cooker)
Mushroom, and barley soup (PC)
Chicken cacciatore (PC)
Unstuffed cabbage with meatballs in sweet and sour tomato sauce (PC)
Chickpeas with eggplant-tahini sauce (PC)
Sweet and sour lentils with 5 spice rice
Shephard's pie
To get ready today, I'm cleaning the kitchen and going to the Grocery Outlet and Country Sun today. Mr.M will get the CSA box tomorrow while I'm at school and I'll visit the farmer's market on Sunday morning for any other fresh ingredients on the list.
On Sunday, I'll prepare a big batch of meatballs, mushroom barley soup in the pressure cooker, beans for the chili in the pressure cooker, chop veggies, and put the pot roast in the crockpot overnight.
On Monday, the crockpot will make the meatball chili, and I'll spend the day rotating meals in and out of the pressure cooker. Once it's all done, I'm sure I'll be exhausted, but I'll have two or three packages of each meal in the freezer and can relax about my school night meals for the next month or more.
Showing posts with label core. Show all posts
Showing posts with label core. Show all posts
Friday, September 14, 2007
Monday, June 25, 2007
Losing the taste for junk food, and other notes for Core newbies; Salmon Cake recipe; Daily Menu
I'm into my fourth week of CORE and I've avoided eating out most of the time on CORE, staying as close to CORE as possible on the occasions that I have gone out to eat. I haven't had any desserts since starting CORE except fruit (yum!) but last night I was really wanting something sweet. DH and I went to a restaurant that has desserts I used to love. USED to love. I used to eat the whole thing myself. I had a light CORE dinner at home in anticipation of dessert.
I ordered the dessert I'd been thinking about, planning on eating half and letting DH eat the rest (WPA's and planning in action!) I took two bites and it was just too sweet to eat even half. I gave the rest to DH and he took most of it home with him. It was just too sweet for both of us!
Similarly, I've been skipping sweetener in my iced tea and coffee and not missing it one bit. Fruit is enough to sweeten my plain yogurt. Is this for real? The more whole foods I eat, the less appealing the junk foods are getting. I blame this squarely on CORE and I like it! I posted about this on the Core message board of healthdiscovery.net and I'm not alone; seems that all these wholesome foods really do lessen the desire for junk food, and make it less appealing if you do eat it. (I did eat half of a grilled cheese sandwich, for which I'll count the points, and I'm counting the points for the few bites of cheesecake as well.)
So you're thinking, this CORE plan sounds good (or, I want to eat more whole foods without any specific diet plan.) What are the tips for getting started?
Plan a weekly menu, including breakfasts, lunches, and dinners. This has made a huge difference for me. It's very helpful for grocery shopping, too, since you'll have a list of what you need for your CORE meals and won't need to even venture down the candy aisle at the grocery store.
Also, read this thread on the healthdiscovery.net message boards for ways to figure out your satisfaction point. The sigh has REALLY worked for me. Smaller plates are a big help, too (I use lunch sized 9" plates and 1 cup ice cream bowls for everything) and I stop after half the meal to reevaluate my hunger. I'm never cleaning my plate these days, after lifetime membership in the Clean Plate club - I'm just satisfied before then and don't feel like I'm going to be deprived if I leave those last few bites. I'm serving myself smaller portions to start at this point, knowing that my hunger level is never as big as my eyes.
Be daring! Try new whole grains, fruits, vegetables, and legumes. Many of us discovered bulgur and quinoa post-Core-conversion and they're now in regular rotation in our menu plans. Read the 5 Core Recipes I Couldn't Live Without thread. Try the Summer Muesli for a go-to breakfast that's easy to make ahead and very satisfying.
Be willing to ask for something that isn't on the menu at restaurants. I've been saying that I have dietary restrictions, and can the waiter please help me find something that meets my needs? I've had positive responses every time when I frame it in a positive manner and offer plenty of thank you's. (I order both CORE and vegetarian, as I only eat organic, pastured meat and can't know where restaurant meat comes from; vegetarian CORE is a bit harder for eating out than CORE meat eating.) You just have to be willing to not order the calorie-laden double bacon cheeseburger with chili fries and find satisfaction in your garden burger, no bun, double veggies, steamed without oil, and green salad, no cheese, no croutons, dressing on the side (but you can add avocado if they have it!) Trust me, it won't be long before that sounds like a good meal out. :)
Find a supportive community. Tell your family and friends about how you're changing your lifestyle and ask for their support (this is a full lifestyle change, not a short term diet.) I've been surprised by the positive response from my family and friends. I have gotten a lot of great ideas and advice from the healthdiscovery.net message board, and venture onto the Weight Watchers message boards from time to time as well.
Read my blog! :)
***
I found this salmon cake recipe when searching the web for a recipe without breadcrumbs, which aren't CORE. This one, posted on allrecipes.com, fit the bill and was very tasty to boot. This recipe has been tried and been given the thumbs up by me, Mr.M and Jax.
Moroccan Salmon Cakes with Garlic Mayonnaise
Serves 4 (2 cakes each)
INGREDIENTS
GARLIC MAYONNAISE:
1/2 cup mayonnaise (I used plain fat free yogurt instead)
1 clove garlic, crushed
1/8 teaspoon paprika
SALMON CAKES:
1/2 cup whole wheat couscous
2/3 cup orange juice (not CORE, but a small enough portion that it adds 0 Points per serving)
1 (14.75 ounce) can red salmon, drained (I am using frozen, cooked salmon)
1 (10 ounce) package frozen chopped spinach - thawed, drained and squeezed dry (I am using fresh sauteed swiss chard instead)
2 egg yolks, beaten
2 cloves garlic, crushed
1 teaspoon ground cumin
1/2 teaspoon ground black pepper
1/2 teaspoon salt
2 tablespoons olive oil (count toward your healthy oil servings for the day)
DIRECTIONS
In a small stainless steel or glass bowl, stir together mayonnaise, garlic, and paprika. Set aside.
Prepare couscous according to package directions using the 2/3 cup of orange juice in place of water.
In a mixing bowl, combine the cooked couscous, red salmon, drained spinach, egg yolks, garlic, cumin, black pepper, and salt. Form into 8 patties. In a large skillet over medium heat, heat the olive oil and fry patties until golden brown turning once, about 8 to 10 minutes. Serve with garlic mayonnaise.
***
Except for the cherries and beets, today's produce is all from the CSA box from Full Belly Farm. The cherries and beets come from our venture up to Webb Ranch) and the salmon is from our Memorial Day whole salmon purchased from F/V Anne B, caught in Point Reyes, purchased at the Menlo Park farmer's market. The frozen leftovers have been great, and this recipe is particularly tasty.
Daily Menu
Breakfast
Summer Muesli
Lunch
Egg salad in tomato shells (Eggs from Glaum Egg Ranch
Mexican cole slaw
Fat free milk
Dinner
Salmon cakes
Couscous
Beets and green beans
WPA (Weekly Points Allowance) points used today:
WPA points available: 27.5
Activity points today: 4
Activity points this week: 10
Daily 8 - the 8 Healthy Guidelines
1. Fruits and veggies - 6
2. Whole grains - oatmeal, whole wheat couscous
3. Milk - yes
4. Healthy oil - yes
5. Protein - yes
6. Limit sugar and alcohol - yes
7. Water - 8+
8. Multivitamin - yes
I ordered the dessert I'd been thinking about, planning on eating half and letting DH eat the rest (WPA's and planning in action!) I took two bites and it was just too sweet to eat even half. I gave the rest to DH and he took most of it home with him. It was just too sweet for both of us!
Similarly, I've been skipping sweetener in my iced tea and coffee and not missing it one bit. Fruit is enough to sweeten my plain yogurt. Is this for real? The more whole foods I eat, the less appealing the junk foods are getting. I blame this squarely on CORE and I like it! I posted about this on the Core message board of healthdiscovery.net and I'm not alone; seems that all these wholesome foods really do lessen the desire for junk food, and make it less appealing if you do eat it. (I did eat half of a grilled cheese sandwich, for which I'll count the points, and I'm counting the points for the few bites of cheesecake as well.)
So you're thinking, this CORE plan sounds good (or, I want to eat more whole foods without any specific diet plan.) What are the tips for getting started?
Plan a weekly menu, including breakfasts, lunches, and dinners. This has made a huge difference for me. It's very helpful for grocery shopping, too, since you'll have a list of what you need for your CORE meals and won't need to even venture down the candy aisle at the grocery store.
Also, read this thread on the healthdiscovery.net message boards for ways to figure out your satisfaction point. The sigh has REALLY worked for me. Smaller plates are a big help, too (I use lunch sized 9" plates and 1 cup ice cream bowls for everything) and I stop after half the meal to reevaluate my hunger. I'm never cleaning my plate these days, after lifetime membership in the Clean Plate club - I'm just satisfied before then and don't feel like I'm going to be deprived if I leave those last few bites. I'm serving myself smaller portions to start at this point, knowing that my hunger level is never as big as my eyes.
Be daring! Try new whole grains, fruits, vegetables, and legumes. Many of us discovered bulgur and quinoa post-Core-conversion and they're now in regular rotation in our menu plans. Read the 5 Core Recipes I Couldn't Live Without thread. Try the Summer Muesli for a go-to breakfast that's easy to make ahead and very satisfying.
Be willing to ask for something that isn't on the menu at restaurants. I've been saying that I have dietary restrictions, and can the waiter please help me find something that meets my needs? I've had positive responses every time when I frame it in a positive manner and offer plenty of thank you's. (I order both CORE and vegetarian, as I only eat organic, pastured meat and can't know where restaurant meat comes from; vegetarian CORE is a bit harder for eating out than CORE meat eating.) You just have to be willing to not order the calorie-laden double bacon cheeseburger with chili fries and find satisfaction in your garden burger, no bun, double veggies, steamed without oil, and green salad, no cheese, no croutons, dressing on the side (but you can add avocado if they have it!) Trust me, it won't be long before that sounds like a good meal out. :)
Find a supportive community. Tell your family and friends about how you're changing your lifestyle and ask for their support (this is a full lifestyle change, not a short term diet.) I've been surprised by the positive response from my family and friends. I have gotten a lot of great ideas and advice from the healthdiscovery.net message board, and venture onto the Weight Watchers message boards from time to time as well.
Read my blog! :)
***
I found this salmon cake recipe when searching the web for a recipe without breadcrumbs, which aren't CORE. This one, posted on allrecipes.com, fit the bill and was very tasty to boot. This recipe has been tried and been given the thumbs up by me, Mr.M and Jax.
Moroccan Salmon Cakes with Garlic Mayonnaise
Serves 4 (2 cakes each)
INGREDIENTS
GARLIC MAYONNAISE:
1/2 cup mayonnaise (I used plain fat free yogurt instead)
1 clove garlic, crushed
1/8 teaspoon paprika
SALMON CAKES:
1/2 cup whole wheat couscous
2/3 cup orange juice (not CORE, but a small enough portion that it adds 0 Points per serving)
1 (14.75 ounce) can red salmon, drained (I am using frozen, cooked salmon)
1 (10 ounce) package frozen chopped spinach - thawed, drained and squeezed dry (I am using fresh sauteed swiss chard instead)
2 egg yolks, beaten
2 cloves garlic, crushed
1 teaspoon ground cumin
1/2 teaspoon ground black pepper
1/2 teaspoon salt
2 tablespoons olive oil (count toward your healthy oil servings for the day)
DIRECTIONS
In a small stainless steel or glass bowl, stir together mayonnaise, garlic, and paprika. Set aside.
Prepare couscous according to package directions using the 2/3 cup of orange juice in place of water.
In a mixing bowl, combine the cooked couscous, red salmon, drained spinach, egg yolks, garlic, cumin, black pepper, and salt. Form into 8 patties. In a large skillet over medium heat, heat the olive oil and fry patties until golden brown turning once, about 8 to 10 minutes. Serve with garlic mayonnaise.
***
Except for the cherries and beets, today's produce is all from the CSA box from Full Belly Farm. The cherries and beets come from our venture up to Webb Ranch) and the salmon is from our Memorial Day whole salmon purchased from F/V Anne B, caught in Point Reyes, purchased at the Menlo Park farmer's market. The frozen leftovers have been great, and this recipe is particularly tasty.
Daily Menu
Breakfast
Summer Muesli
Lunch
Egg salad in tomato shells (Eggs from Glaum Egg Ranch
Mexican cole slaw
Fat free milk
Dinner
Salmon cakes
Couscous
Beets and green beans
WPA (Weekly Points Allowance) points used today:
WPA points available: 27.5
Activity points today: 4
Activity points this week: 10
Daily 8 - the 8 Healthy Guidelines
1. Fruits and veggies - 6
2. Whole grains - oatmeal, whole wheat couscous
3. Milk - yes
4. Healthy oil - yes
5. Protein - yes
6. Limit sugar and alcohol - yes
7. Water - 8+
8. Multivitamin - yes
Monday, June 4, 2007
The Locavore on Core
Welcome to my blog! I'm starting this blog to document my weight loss journey using the Weight Watchers program Core, and eating locally and sustainably grown whole foods.
What is a Locavore?
A locavore is a person making a conscious effort to eat foods grown or harvested within their local foodsehd, generally about 100 miles. I've extended this to 200 miles, because our weekly CSA (community supported agriculture) box of vegetables comes from a farm 125 miles from me, and the only local brown rice I've found is 185 miles away. I'm very fortunate to live in the San Francisco Bay Area, where a variety of locally grown and produced foods are plentiful year round.
I will readily admit that our food isn't 100% local; some staples just aren't locally produced, like coffee, bananas, chocolate, sugar, spices, and some condiments, like soy sauce. I'm on the lookout for local grains and legumes and if you know of any, please let me know! All of our produce, meat, and dairy is all locally, sustainably farmed, and those products that aren't local are fair trade and organic as much as possible.
10 Reasons to Eat Local
What is Core?
Core is one of two Weight Watchers programs, wherein I can eat as many foods on an approved list as I need to be satisfied (including fruits and vegetables, whole grains, fat free dairy, healthy oils and lean meats), and count Points for foods outside the list. I have 35 Points per week, plus any Points I earn through exercise. A Point is generally between 25 and 100 calories, depending on the fat and fiber.
I attend meetings and weigh in on Saturday mornings, just before hitting the farmer's market.
Who am I?
I'm 28 years old, wife to M., who is losing weight along with me, and a stay at home mom to toddler son Jax.
Starting weight: 311.6 on 5/21/07
Current weight: 309.4 on 6/4/07
Goals
I intend to meet the following goals, losing a reasonable 1.85 lbs. per week.
10% (31 lbs.) by 9/23/07
Under 200 lbs. by 7/20/08
Goal weight of 155 lbs. by 1/1/09
What is a Locavore?
A locavore is a person making a conscious effort to eat foods grown or harvested within their local foodsehd, generally about 100 miles. I've extended this to 200 miles, because our weekly CSA (community supported agriculture) box of vegetables comes from a farm 125 miles from me, and the only local brown rice I've found is 185 miles away. I'm very fortunate to live in the San Francisco Bay Area, where a variety of locally grown and produced foods are plentiful year round.
I will readily admit that our food isn't 100% local; some staples just aren't locally produced, like coffee, bananas, chocolate, sugar, spices, and some condiments, like soy sauce. I'm on the lookout for local grains and legumes and if you know of any, please let me know! All of our produce, meat, and dairy is all locally, sustainably farmed, and those products that aren't local are fair trade and organic as much as possible.
10 Reasons to Eat Local
What is Core?
Core is one of two Weight Watchers programs, wherein I can eat as many foods on an approved list as I need to be satisfied (including fruits and vegetables, whole grains, fat free dairy, healthy oils and lean meats), and count Points for foods outside the list. I have 35 Points per week, plus any Points I earn through exercise. A Point is generally between 25 and 100 calories, depending on the fat and fiber.
I attend meetings and weigh in on Saturday mornings, just before hitting the farmer's market.
Who am I?
I'm 28 years old, wife to M., who is losing weight along with me, and a stay at home mom to toddler son Jax.
Starting weight: 311.6 on 5/21/07
Current weight: 309.4 on 6/4/07
Goals
I intend to meet the following goals, losing a reasonable 1.85 lbs. per week.
10% (31 lbs.) by 9/23/07
Under 200 lbs. by 7/20/08
Goal weight of 155 lbs. by 1/1/09
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