"Eat Food. Not too much. Mostly plants." -Michael Pollan

Friday, November 30

Friday Night Treat :)

Mac and Cheese
with Mushrooms, Broccoli, Zucchini and Roasted Red Peppers
Topped with Bleu Cheese Crumbles

Egg Nog Ice Cream
My two loves in the same photo

Rode the lightrail home from work! It was fun again and flew by with my novel in hand. Once home, the husband and I went on a 20-minute walk to the grocery store for dinner vegetables and bread for tomorrow's lunch. We live right around the corner from a Harris Teeter, so it's very convenient to make ourselves walk. Of course we brought our reusable BHappy Bags along for the ride! While we were there, I spotted Edy's Slow Churned EGG NOG Ice Cream. Mmmmmm. Now I can't tell you how many times I've stopped in the ice cream aisle and almost bought it. I LOVE egg nog and get one carton of this every year. I knew I had room for it today, so we splurged!


So as many of you know, I'm a volume eater. Which means I just like to eat good food, and lots of it!! You've probably also heard of Barbara Rolls, the infamous author of Volumetrics. Here's a passage from her book that TOTALLY makes sense:

Research shows that over a day or two, a person will eat about the same weight of food. Obviously, there is some variability - on days that someone eats out, for example, she may eat more food. But in general, when scientists have looked at what people report they eat, or when food intake has been measured in the lab, the weight of food a person eats is more similar from day to day than the number of calories consumed. It seems that we have learned how much food it takes to satisfy our hunger, and that is what we choose to eat.....

My takeaway message from these studies is that by choosing foods that have fewer calories in your usual weight of food you will end up eating fewer calories. And you won't feel any hungrier!
-The Volumetrics Eating Plan, p. 8

So Barbara says it best: if you want to be healthy and keep your calories in check, choose foods that are low in energy density, namely, lots of vegetables!

I didn't use to like many vegetables when I was growing up. I ate broccoli, corn, potatoes. That was about it. But in my adult life, I've experimented with SO many kinds of veggies - particularly the cooking style - and found that I just LOVE them!! I love that I can eat a lot of them and that they're not going to derail my diet.

So volumetrics is the concept behind my vegetable mac and cheese, although I really shouldn't say "my" mac and cheese because this is probably the most well-known thing to do to mac and cheese to lower the calorie density!!

I really like the Annie's brand mac and cheese's - I've tried both whole wheat kinds. I have to say I like the Wisconsin Cheddar one better (it has the same nutritional information but it makes 3.5 servings instead of 2.5, so we have to pull one out instead of just splitting the box). But this one was good!

Add to it whatever veggies you like - sautée them first in a pan with whatever seasonings you might want to add. Mushrooms, broccoli, zucchini and roasted red pepper from a can:

And voila! A yummy dinner! Topped with just a few crumbles of bleu cheese.

This was actually a HUGE portion (we have big bowls :) ) About half way through it didn't even look like I'd made a dent!

Dinner calories: ~415.

Husband and I settled on the couch to watch March of the Penguins (cute movie - I can't believe how long they go without food!!). And for dessert we had our egg nog ice cream!! I had a full cup (I had the room) and got in my holiday egg nog fix. I have to say, for 110 calories a cup, this is better than the real stuff!!

I try to avoid processed foods and "fake" things, but I thought for ice cream this one had pretty good stats, particularly for a once-in-a-while treat.

INGREDIENTS: milk, skim milk, cream, corn syrup, sugar, egg yolks, whey protein, tapioca maltodextrin, natural flavor, nutmeg, cellulose gum, annatto color, mono and diglycerides, turmeric color, guar gum, carrageenan, dextrose, vitamin A palmitate

I also had hot tea to balance out the coldness!! It's not exactly the season for ice cream :)

Dessert calories: 220.

This afternoon I also snacked on a mini box of raisins, as my banana didn't do very well to fill me up :( I didn't want anything filling since dinner was looming, and these were perfect to tide hunger.

Total Friday calories: 1901

-661 through workout and 2 walks

= net of 1241. Just over my daily goal of 1226, and no biggie since I was under a few days this week. And I did get lots of exercise today!

Tomorrow we're getting up to hit the gym before we head into town to watch our alma mater, Davidson College, play Duke. I'm not sure which team I'm routing for, as I was a huge Duke fan growing up (and still am...). May the best team win!


Anonymous said...

The mac-n-cheese looks yummy! I'll have to try that brand...if I can find it! Anyways, I am buying Fit From Within today. I'm super excited! Have a great weekend! :) -Meg-

CC said...

me again, fellow "volume eater." just wanted to say how awesome it is that you posted more info regarding volumetrics so quickly! very informative... i have never really been into mac-n-cheese, but you make it look delicious! i'm definitely gonna give it a try w all the yummy veggies ;). have a great weekend! -CC