Showing posts with label experiments. Show all posts
Showing posts with label experiments. Show all posts

Monday, November 3, 2014

Guest Post: Primo’s Red Beans & Fries

Time for another guest post from my cousin Primo, straight from his pad in NOLA!  Seemed perfect to post on a Monday!
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It’s Monday and that means it’s red beans & rice day down here in New Orleans. In the 19th century, Monday was laundry day in the city. Without washing machines, the women of the house had to wash all of the household’s laundry painstakingly by hand, leaving little time for cooking.  So dinner had to be something that could cook without being fussed over.
Enter the red kidney bean, brought to New Orleans by those fleeing Haiti’s slave rebellion. The beans needed to soak overnight before cooking. After soaking and draining them, housewives simply set the beans on the stove with fresh water to boil until tender, and then added a delicious helping of sautéed “trinity”– the Cajun/Creole cooking base of diced onions, celery and bell peppers.  This would typically also be combined with leftover ham from Sunday’s big family dinner.
While I love red beans and rice, I wanted to mix things up a bit and put a small twist on a local staple. While Monday is ‘red beans and rice day’ down here, it’s Monday Night Football for  the rest of the country. Football and finger foods go together like, well, red beans and rice. Thus, red beans and FRIES were born.
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(FeauxNote: if you’ve made up a big batch of red beans & have some leftovers, this is a great way to use them up.)
INGREDIENTS:
Frozen waffle fries (or if you have a mandoline, you can make your own)
1 can Blue Runner red beans
1 lb smoked sausage (traditionally andouille or tasso, but use what you like best)
1/2 – 1 cup of trinity (diced bell pepper, celery & onion)
Green onions for garnish
DIRECTIONS:
Preheat your oven to 400F and when at temp, throw in your French fries (waffle fries hold up best for our purposes; Alexia makes some seasoned waffle fries, and Great Value sells a generic for about $2.00).
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While I have the luxury of a modern washing machine, I decided to cheat and use a can of Blue Runner creamed red beans for experimentation purposes (and because I felt lazy). (FeauxNote: I can get Blue Runner at Wal-Mart in Missouri, but if you can’t find them, you can try this Crockpot recipe.)
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While the beans heat up on the stovetop, dice a link or two of your favorite sausage—andouille in my case (FeauxNote: Johnsonville makes a New Orleans style smoked sausage if you can’t find real andouille near you) and drop the sausage in a medium skillet or saucepan to begin heating up and releasing that delicious fat. Enter your “trinity”. Again, I cheated and bought a container of pre-chopped veggies.
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Add as much or as little to taste. Sauté those fine ingredients together until your onions become translucent. At this point, your peppers and celery will retain their crunch for a good texture contrast. Remove from heat.P1010246.JPG
Place a good base layer of your fries on a plate (platter if serving family style). Add a layer of the trinity/sausage. Heap your creamed red beans on top (FeauxNote: I added the Blue Runner beans to the pot and mixed it all together, rather than keeping them separate & layering—still tastes awesome). Lastly, garnish with some freshly diced green onions from your window garden…
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…add a dash (or 5) of hot sauce, and serve.
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Oh, and watch out for aliens posing as butternut squash. (Compliments of Feaux’s Hubs.)
Since the serving size on this varies (especially if you’re sharing with a group), I won’t attempt a NutriFacts sheet, but just use your brain—stop when you’re full.
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Hey….I didn’t say it would EASY.  But just TRY to have some restraint.
Have a great week, folks!



























Sunday, July 1, 2012

A Week in the Meals of Feaux – Day 7, and End-of-Week Tally!

SUNDAY.  We slept in til 8am (magical, I tell you) and then woke up & got ready for church.

 

Breakfast (8:30am):

Not surprisingly, after the Tailgating Gluttony of yesterday, I was not terribly hungry.

8 oz coffee w/Splenda & fat free vanilla creamer – 20 cal

1 bacon cookie – 91 cal, 2 g fat, 2.3 g protein

 

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Lunch (11:30am):

Grilled Romaine Salad w/parmesan, Walden Farms Calorie Free Bacon Ranch, and 1/2 piece crumbled bacon (recipe coming soon) – 74 calories, 6 g fat, 3 g protein

Diet Root Beer – 0/0/0

1/4 cup homemade salsa (recipe also coming soon!) – 36 calories, 0 fat/protein

5 tortilla chips – 78 calories, 3 g fat, 1.2 g protein

 

We spent most of the early afternoon cleaning the house: mowing the lawn, laundry, dishes, cleaning the bathrooms, vacuuming, mopping the kitchen, etc.  I only did half of these things, because my Hubs is an amazing man & we split all the chores.  I am very blessed, I know!

 

Afternoon snacks (1:30p, 3:30p)

1 bacon cookie (I promise, they’re nearly gone) - 91 cal, 2 g fat, 2.3 g protein

1 Fun Size Reese’s PB cup – 80 cal, 4.5 g fat, 1 g protein

1/2 light beer (shared with The Hubs) – 55 cal

 

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Dinner (6pm)

Homemade white bean chili (recipe soon!) – 223 calories, 4.7 g fat, 15 g protein

Diet Sierra Mist – 0/0/0

 

Dessert (9pm)

1 bacon cookie (the last one for me…until I try another batch) - 91 cal, 2 g fat, 2.3 g protein

1/2 cup red grapes – 52 calories, 0 fat/protein

Unsweet tea

Total for day: 891 calories, 24.2 g fat, 27.1 g protein

 

WAY under target.  I really just WASN’T that hungry after tailgating the day before.  However, I was also feeling pretty sluggish & lazy, aside from the cleaning we did.  I’m sure part of that was from being tired (Saturday was a really long day—we got up at 5:40am & didn’t get home until 11pm), but part was also probably from not eating much.  Like I said earlier in the week—gotta put fuel in the car for it to go. 

 

So at the end of the week, what’s the general overview of this experiment?

Calories (1400)* Fat (47g)* Protein (53g)*
Calories In Fat In Protein In Est. Calories Burned Caloric Deficit Over/Under Target Over/Under Target Over/Under Target
Monday 1478 31 76 1900 -422 78 -16 23
Tuesday 1240 36 59 1900 -660 -160 -11 6
Wednesday 1836 66.4 105 1900 -64 436 19.4 52
Thursday 1383 29 67 1900 -517 -17 -18 14
Friday 1713 55.7 73.9 1900 -187 313 8.7 20.9
Saturday 2203 75.5 84.4 1900 303 803 28.5 31.4
Sunday 891 24.4 27.1 1900 -1009 -509 -22.6 -25.9
Total Deficit/Week -2556 +944

(*Targets provided by MyFitnessPal.com for a 31 year old female, 5’6” with lightly active lifestyle.)

For the week, I ate a total of 900+ calories more than the target…but my caloric deficit was about 2500, so I didn’t gain any weight…and if the estimated calories burned is accurate, I should actually be down about 0.75 lb from where I started.  (I don’t regularly weigh myself, so I can neither confirm nor deny this.)

I came in Under Target for Fat grams four of the seven days, but ate more than the “goal” for Protein every day except the last.  I’m not terribly concerned about that since I prefer a protein-heavy diet, as protein is a more efficient energy source than carbs.

My conclusions?  Eating out is my weak area.  On days when I cooked all my meals (Monday, Tuesday, Thursday, and Sunday) there were no major issues.  In fact, those are the same four days that I was significantly below the Fat Target.

Under normal circumstances, if I know I’m going out, I typically look at a restaurant’s nutritional info BEFORE I go, so that I can make a reasonable choice.  However, for the sake of this experiment, I DIDN’T do that as a control, and tried to operate based purely on reading the descriptions of menu items.

 

So there you go.  A peek into the life (and diet) of me.  Hopefully you got something out of it, and even if you didn’t, it was an educational experience for me!


We can now resume with the delicious (and healthy) recipe posts. ;-D

Saturday, June 30, 2012

A Week in the Meals of Feaux: Day Six

HELLOOOOOO SATURDAY!!!  I’m so happy to see you again!  How’s ya mom ‘n them?

As I mentioned yesterday, we’d be driving up to Kansas City to watch the Cardinals (ahem) stop the Royals.  It was a 1:10p game, and we planned to tailgate before the game…and we live 3 hours away…which means we had to wake up at 5:40am.  UGH.  I know some of you readers are moms and have to get up at the butt-crack o’ dawn on a regular basis and have no sympathy for me, but I typically sleep in until at LEAST 8am on weekends. 

 

Breakfast (6am)

We ate light, since we knew there would be gluttony later in the day.

1 bacon cookie (they’ve got to disappear somehow) –91 calories 2.2 g fat, 2.3 g protein

2 oz leftover pork tenderloin – 60 calories, 2 g fat, 9 g protein

8 oz coffee w/Splenda & fat free creamer – 20 cal, 0 fat/protein

 

MidMorning Snack (9am)

1/2 Great Value chocolate chip chewy granola bar – 45 calories, 1 g fat, 0.5 g protein

 

Lunch – TAILGATING! (10:30a-12:30p)

Everyone brought something to contribute, so we had quite the spread:  Nathan’s hot dogs, pre-made hamburger patties, pasta salad, baked beans, chips, garden fresh tomatoes & cucumbers, cookies, condiments…and of course, rum-soaked pineapple chunks.

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(I apparently suck at taking pics sometimes, so these were taken by my cousins.)

Over the course of the two hour period before the game, we all munched & snacked & chowed down & snacked some more.  This represents the dent I put in our stockpile:

1 Nathan dog w/ ketchup & mustard – 300 cal, 10 g fat, 10.6 g protein
1/2 fresh tomato – 12 calories, 0 fat/protein
8 cucumber slices – 7 calories, 0 fat/protein
1/2 cup pasta salad – 102 calories, 1 g fat, 3 g protein
1/2 cup baked beans – 140 calories ,  1g fat,  6g protein
3 pineapple chunks w/rum – 70 calories, 0 fat/protein
3 mini choc chip cookies – 90 calories, 4.2 g fat, 0.6 g fat
1 3 oz burger w/ketchup & mustard (I probably didn’t need this burger, but the BBQ sauce on it was beckoning me) on high-fiber whole wheat bun w/ketchup & mustard – 343 calories, 17 g fat, 16 g protein
2 light beers – 220 calories
1 bottle water – 0 calories

1 Pepsi Max – 0 calories

Tailgating Total: 1284 calories, 33.2 g fat, 36.2 g protein (OUCH.)

 

Dinner (7pm) – Buffalo Wild Wings

We had originally intended to go to Stroud’s post-game; however, there was an hour wait & I don’t think any of us had enough room in our stomachs for the onslaught of foods at Stroud’s (a family style restaurant w/fried chicken and all the sides).  BWW was convenient & quick.

1 fried pickle slice (stolen from my cousin) – 25 cal, 0.6 g fat, 0.4 g protein

6 traditional wings w/Honey BBQ sauce & ranch – 528 calories, 36 g fat, 36 g protein

16 oz Leinenkugel Summer Shandy – 150 calories

16 oz water – 0 cal

 

Total for Day: 2203 calories, 75 g fat, 84.4 g protein

UGH.  Yeah.  I overdid it.  But I knew that I had, & I felt it.  As you may have noticed from my previous posts, I typically eat about 5-6 times a day, small portions.  I technically wasn’t even hungry when we went to BWW, and probably would have been better off not eating.  Normally a midday meal would not carry with me that long.  Could I have made smarter decisions?  Absolutely.  If I had a do-over, I wouldn’t have eaten that burger during tailgating (that I didn’t even need) and I wouldn’t have ordered that beer with dinner.  Those two small changes alone would have saved me about 500 calories.  And since I wasn’t really all that hungry at dinner, I could have also skipped the wings altogether & just ordered a side of chips & salsa or potato wedges (about 280 calories, which would have been a savings of another 250 calories).

 

However, all in all I had a great day with family, and of course, the Cards demolished the Royals, so it was still a great day.

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Tomorrow’s Day 7…let’s see how this experiment wraps up, shall we?

 

To Be Continued…

Friday, June 29, 2012

A Week in The Meals of Feaux – Day Five

Hooray for almost the freakin’ weekend!

 

Day Five: Friday!

Last work day of the week.  Since I cooked last night, I was able to bring leftovers for lunch.  Tonight, I have a Girls Night planned to meet my friends for tapas & cocktails, and then we’re headed to watch Rock of Ages, which we really hope doesn’t completely suck.  We are a bandy gang of former theater & choir gals, so musicals have a big appeal.

 

Breakfast (9am)

1 cup coffee w/ 1 Splenda packet & 1 tbsp Peppermint Mocha creamer – 35 calories

1 oatmeal, chocolate chip, & bacon cookie (WHAT???  Bacon…oatmeal…it’s pretty well a breakfast cookie.)– 91 calories, 2.2 g fat, 2.3 g protein

1 serving Oikos Key Lime Greek yogurt – 160 calories, 4.5 g fat, 11 g protein

 

No Mid-Morning Snack – I was in a meeting.

 

Lunch (1pm)

20 oz unsweet tea – 0/0/0

1 serving homemade pasta w/turkey meat marinara – 378 calories, 4 g fat, 19 g protein

1 small cucumber, raw, sliced – 35 calories, 0 fat, 2 g protein

 

Afternoon Snack (4pm)

1 oz Frigo light string cheese – 60 calories, 2.5 g fat, 8 g protein

1/2 cup red grapes – 52 calories 0 fat, .5 g protein

 

Dinner w/Friends  (6:30pm)

Somehow I managed to NOT take a photo of our awesome spread of food.  My apologies. So here’s a photo of someone else’s delicious spread of tapas.

In case you’re not familiar, tapas are “small plates” or snacks—small orders of appetizers or finger foods.  They’re intended for sharing, or so that you can order small bits of many different things to try.  We ordered a small cheese & meat tray, a variety of dips & spreads w/crackers, a grilled cheese & pesto sandwich, and one of their daily specials.  There were five of us, so I’m estimating 1/5 of each item for the most part, except for the items I know I had a larger portion of.  For the spreads/dips, we were given about 1/2 cup of each and I took about a tablespoon of each of them.

As I’ve mentioned before, I love Ophelia’s infused vodkas.  So for my cocktail, I ordered the citrus version this time.

Cocktail – 150 calories

1/4 cup Garbanzos Fritos (chickpeas, chorizo, and tomatoes) – 94 cal, 6 g fat, 3.2 g protein

1/2 pita – 83 calories, 0.4 g fat, 2.7 g protein

1/5 oz parmesan (22 cal, 1.5 g fat, 2 g protein), cheddar (24/2/1.2), gouda (22/1.8/1.4), & salami (104/8/6.3)
1/4 grilled cheese – 130 cal, 6.5 fat, 3 g protein

1 oz artichoke dip - 50 cal,  4.5 g fat, 2 g protein
1/4 oz boursin – 24 calories, 2.4 g fat, 0.4 g protein
1/4 smoked trout dip – 79 cal / 5.5 g fat / 5 g protein

1/5 hummus – 15 cal, 1.2 g fat, 1.4 g protein
1/5 red pepper spread - 15 cal, 1.2 g fat, 0.2 g protein
7 water crackers – 90 cal, 1.5 g fat, 2.3 g protein

Dinner Total – 902 cal, 42.5 g fat, 31.1 g protein

 

Total for Day: 1713 calories, 55.7 g fat, 73.9 g protein

Another overage from the “target”, but still under the typical caloric requirement for my day, so not horrible.  Girls’ Nights are not a regular occurrence; we’re lucky if we can arrange to get together once a month.  However, Friday nights are typically Date Night for me & The Hubs, so I would normally be eating out on Friday night anyway…though it likely wouldn’t be quite the onslaught of calories we see here.

This is also a good example of how a “little” of a lot of things still adds up to a lot.  Because you’re only taking a small portion of each thing, it FEELS like it’s not a lot of food, and you FEEL like you’re being fairly good.  But it all adds up to quite a bit, especially when cheese is involved. :D

So tomorrow is Saturday! Hooray for the weekend!  However, tomorrow I’ll be out of town, as we’re taking my dad to see a St. Louis Cardinals game* as a belated Father’s Day gift.  I’m really looking forward to it because we’ll be meeting my cousins and my aunt up there as well.  And we’ll be tailgating, which could spell utter disaster for this experiment!  Let’s see how it turns out!!!!

 

…to be continued…

 

(*Bloggers Note: if you haven’t realized, this “week in the meals” is actually the foods I ate LAST week, so that I could post in a timely manner each morning.  And The Cards crushed the Royals.  Go Redbirds!!!)

Thursday, June 28, 2012

A Week in the Meals of Feaux – Day Four.

And the experiment continues yet again!

Day Four: Thursday. 

More work.  I’m groggy from staying up later than usual the night before (pretty typical for trivia nights).  But it looks to be a fairly easy work day…*knocks on wood*…

 

 

Breakfast (9am)

COOOOOFFFFEEEEE (w/Peppermint Mocha coffeemate) – 35 calories

Microwave Oatmeal, Strawberry, & Chocolate Muffin – 164  calories, 2 g fat, 10 g protein

 

Mid-Morning Snack (10:30am)

1 cup fresh pineapple chunks – 82 calories, 0 fat, 1 g protein

 

Lunch (1pm)

1 can Diet Sierra Mist – 0 calories

3 oz roasted BBQ pork tenderloin – 120 calories, 4 g fat, 19 g protein

1 cup baby carrots, raw – 70 calories, 0 fat, 1 g protein

1/2 cucumber, raw – 23 calories, 0 fat, 1 g protein

 

Afternoon Snack (4pm)

20 oz water

1 oz Frigo light mozzarella string cheese – 60 calories, 2.5 g fat, 8 g protein

1/2 cup mixed pecans & walnuts – 150 calories, 10 g fat, 3 g protein

 

 

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Dinner (8pm)

Homemade pasta w/semi-homemade turkey meat marinara  – 378 calories, 4 g fat, 22 g protein

1 slice garlic bread – 100 calories

1 glass white wine – 110 calories

 

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Dessert (10pm)

1 homemade oatmeal, chocolate chip & bacon cookie (recipe coming soon) – 91 calories, 2.2 g fat, 2.3 g protein

 

Total for the Day: 1383 calories, 29 g fat, 67 g protein

 

Back under target. Good thing, because tomorrow night I have a Girls Night Out planned, and we’ll be starting the evening at Ophelia’s for cocktails & tapas!  Two of the friends I’ll be dining with are also on a My Fitness Pal diet.  Can we all make good choices?  Stay tuned!

Wednesday, June 27, 2012

A Week in the Meals of Feaux – Day Three.

And the experiment continues!

Day Three – Wednesday.
Still a work day, but also Trivia Night!  Which means I’ll be having a drink in the evening, so I try to eat well throughout the day to allow myself those extra empty calories.  Wednesdays are also a day that I go to the gym, because of the large time slot between “end of work day” and “start of trivia”.  We live about 30 minutes outside of town, so it just doesn’t make sense for me to go home before trivia.  So, I go to the gym, sweat a lil’ bit, rock out to some tunes, and/or read my Nook (while I’m doing cardio).  This also means I don’t eat dinner at home.  So I either a) bring food from home to eat at the office, b) pick up something quick to eat (usually to-go sushi from the nearby suprmarket), or c) meet the Hubs & Friends for dinner.

Breakfast (7am)
2 slices bacon, cooked in the microwave & blotted – 69 calories, 5 g fat, 5 g protein

Breakfast Part Deux (at the office, 9am)
Coffee w/1 Splenda & 1 tbsp Peppermint Mocha coffeemate – 35 calories
1 serving Oikos Black Cherry Greek Yogurt – 130 cal, 0 g fat, 12 g protein
1.5 graham crackers – 89 calories, 2 g fat, 1.5 g protein
(I dipped the grahams in the yogurt & it’s like having cherry cheesecake for breakfast!  YUM!)

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Lunch (1pm)
1 can Diet Mug Root Beer – 0 calories
Leftover pan fried fish (2 small crappie filets) – 277 calories, 16 g fat, 20 g protein
1 serving steamable veggie medley – 80 calories, 1 g fat, 2 g protein
Cinnamon applesauce – 80 calories, 0 fat/protein

Afternoon Snack (4pm)
6 oz Spicy V8 – 30 calories, 0 fat, 2 g protein
1 oz light mozzarella string cheese – 60 calories, 2.4 g fat, 8 g protein

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Dinner (7pm)
Note: I had planned to bring some leftover pork tenderloin for dinner…but my brain wasn’t quite engaged yet when I left the house. So instead, the Hubs decided to meet me for dinner.  We had a Groupon for Houlihan’s and they run “Savour” Specials on Wednesday evenings—this day it was $7 burgers/sandwiches.  I ordered the Farmhouse Club w/fries, Hubs ordered the Brentwood Chicken sandwich w/steamed broccoli, and then we divided our meals in half & shared.
1/2 Farmhouse Club – 270 calories, 12.5 g fat, 19 g protein
1/2 Brentwood Chicken sandwich – 434 calories, 21.5 g fat, 32 g protein
1/2 order fries – 135 calories, 6 g fat, 1.5 g protein
1/2 order broccoli – 27 calories, 0 g fat, 2 g protein
20 oz unsweet tea – 0 calories
16 oz half & half tea – 60 calories, 0 g fat/protein

 At Trivia (9pm)
 I typically go for beer at trivia (200 calories per pint)…however, since dinner was so monolithic, I ordered a Diet Coke w/ vanilla vodka.  That only has 60 calories, although it’s twice the price.

Total for Day: 1836 calories, 66.4 g fat, 105 g protein

Ouch. Higher than I would have liked--but still lower than my daily caloric need of 1900, so at least I'm not gaining anything.  We would have been much better off just packing up our other half-sandwich from dinner & having it for breakfast or lunch.  But as a control for this experiment, I am purposely not looking up nutritional information before I go out to eat—I just try to make good decisions, and then see how “good” or not good they were afterward.

Tuesday, June 26, 2012

A Week in the Meals of Feaux: Day Two.

The experiment continues!

Day 2: Tuesday 
Another work day, but this time I had to go in the field, which means eating out, since I’m frequently too lazy to make myself a sandwich before I leave my house at 6-7am.  Our project site has an onsite restaurant, which is a mix of good & bad.  Good, because it’s convenient, but bad because it’s a diner full of delicious fried things.

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Breakfast (7am)
3/4 c (1 serving) Lucky Charms w/1/4 cup skim milk: 130 calories, 1 g fat, 4 g protein (I went with a light breakfast since I knew I’d have to eat out for lunch)
12 oz Diet Mt. Dew (I need my caffeine in the morning!)

Mid-Morning Snack (10am)
1 apple: 95 calories, 0 fat/protein


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Lunch (1pm)
Water with Lemon; Half-size tenderloin sandwich w/lettuce, tomato, pickle, onion, ketchup & mustard: estimate of 600 calories, 14 g fat, 26 g protein, based on various websites (since it’s a diner type place, there’s obviously not nutritional info on the menu). 

This was a judgment call, based on cash & flavor.  This diner is well-known for their pork tenderloin sandwiches, and they are QUITE delicious.  Breaded pork tenderloin is something I love, but not something I eat frequently—maybe 4x a year.  So I considered this a treat. But like all treats, one has to use moderation.  I knew their “whole size” sandwich was monolithic, so I ordered a half-size, and I opted for no side item, and just a water for my drink, and I was plenty full when I left.  This diner DOES have a wide variety of salads available, but they charge $9-10 for a salad, whereas the half-size sandwich with no fries is only $5.65.

Afternoon snack (4:30pm)
2 oz mixed nuts (pecans, almonds, walnuts) & raisins – 200 calories, 16 g fat (monounsaturated), 8 g protein


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Dinner (8pm)
Iced tea – 0 calories
3 oz roasted BBQ pork tenderloin – 120 calories, 4 g fat, 19 g protein
1/2 tomato w/salt & pepper – 15 calories, 0 fat/protein
1 serving of Steamable veggie medley – 80 calories, 1 g fat, 2 g protein

Total for the Day: 1240 calories, 36 g fat, 59 g protein

Woohoo!  Under target, even with that pork tenderloin sandwich!  And I never felt hungry (though I did feel a little sleepy after that sandwich).  It's all a matter of balance.

Monday, June 25, 2012

A week in the meals of Feaux: Day One.

This is part experiment, part informative.  Once upon a time, I used to do a better job of tracking calories & food eaten.  In fact, I was nearly religious about it. However, these days I feel like I just generally make good choices most of the time, and I’ve spent so much time in my past tracking foods, that I feel like I have a pretty good handle on how many calories I take in each day/week.  This will show whether I’m right or not.  

Based on the My Fitness Pal's website, my recommended calorie intake (for maintaining or losing up to 1lb/week) would be 1400 calories.  So we'll see how close I come to that over the course of a week, without checking calories BEFORE eating something.

Day 1: Monday
Today’s a work day, and I typically eat breakfast at work.  So this is what I packed & brought with me today.
feaux (I don’t love having prepackaged food for lunch, but we had a busy weekend so I didn’t have a chance to cook anything.)
Breakfast (8:30am)
Coffee w/ 1 tbsp Peppermint Mocha creamer & 1 Splenda: 35 calories
Microwave Oatmeal Muffin w/Strawberries & Mini Chocolate Chips: 164 calories, 10 g protein, 2 g fat (this is SUPER filling & delicious.  I didn’t start craving my mid-morning snack until 11am. And any time you can start the day with a little chocolate?  That’s a good day.)

Mid-Morning Snack (11am)
Oikos Black Cherry Greek Yogurt: 130 calories, 12 g protein, 0 g fat

Lunch (1:30pm)
20 oz water
Michelina’s Lean Gourmet Chicken & Broccoli Alfredo – 270 cal, 7 g fat, 15g protein
Cinnamon Applesauce – 80 calories, 0 fat/protein

Afternoon Snack (4:30pm)
2 cups mixed veggies – 70 calories
1 oz light mozzarella string cheese – 60 calories, 8 g protein, 2.5 g fat
8 oz can V8 – 35 calories, 0 fat, 2 g protein

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Dinner (7 pm)
Pan fried catfish (I prefer to use this method since it requires significantly less oil than deep frying) - 380 calories, 19 g fat, 27 g protein
Corn on the cob w/light butter: 75 calories, 1 g fat, 2 g protein
Broccoli, 1/4 cup: 24 calories
1 tbsp Cajun dip, made w/light sour cream: 20 calories
1/2 tomato w/S&P: 16 calories
1 serving white wine: 110 calories

Dessert (9pm)
1/2 cup pineapple sorbet: 63 calories, 0.4g fat, 0.2g protein

Total for the day: 1478 calories, 76 g protein, 31g fat

So slightly above the target.  But not too far off course.  Based on my height & activity level, (again, according to My Fitness Pal--but it will vary depending on what site you look at & what algorithm they use), my burn about 1900 calories a day just by existing.  And in order to lose a pound, you need to burn a total of 3500 calories.  So, if you have a caloric deficit (ie - you eat less than you burn) of about 500 calories a day, you would lose a pound in a week.  For most "diets", 1 lb a week is the recommended amount (assuming you're not a contestant on The Biggest Loser).

I know a lot of people who take in significantly less in an effort to lose faster.  Which can work for a while, and can work for longer if you're making sure that the foods you take in are the most nutritionally dense options possible.  If you can meet your body's needs in less, and you never get hungry, then you're on target.  But if you take in too little food, you're going to be cheating yourself.  Back around my wedding last year, I hired a personal trainer for 4 months to help whip me into shape for The Big Day, and she used this analogy:

Think of your body as a car.  A car needs fuel to operate, and the fuel has to be IN the car FIRST before you can drive it (this is why breakfast is so important).  If you don't put gas in the car, you're not going anywhere.  If you put bad gas in your car, or sugar in your tank, your car is not going to run right.  

 If you don't eat enough, you won't have any energy.  Plain & simple. And if you don't have energy, you're not going to "feel like" going to the gym, or cooking that healthy meal when you get home.  That's how diets fail.  They're not a sustainable lifestyle choice.

Well--I have to go in the field for work tomorrow...so let's see how that works out...

Friday, April 20, 2012

Earth Day Project, aka Playing With Microbes

This isn’t exactly a Pinterest project…though it’ll be Pinned via my Pinterest account after it’s posted so I guess that counts!

Earth Day is coming up this weekend on Sunday, April 22.  Many treat it as a day similar to Arbor Day, going out & planting a little tree—which is, by all means, a great project and very valuable.  But I wanted to present a project here that’s just a little different, and deals with something very important to all of us: WATER.

As I’ve mentioned here before, I’m part of a caving group (called a “grotto”) here in Missouri.  My primary role with our grotto (when I can be bothered to stop taking photos):


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…is collecting water samples & gauging the water quality of the streams & springs that connect to those caves.  Water in a cave is a vital habitat and life source for so many critters that live in cave systems, like bats, crickets, salamanders, fish, as well as larger animals that can use these natural shelters as a den. 

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So it’s important to track the quality of the waters in these areas; if certain animals were to die off or abandon a cave, changes in the water quality data could indicate why this happened or where the change came from (polluted surface runoffs, over-fertilization, etc.)

We track parameters like hardness, pH, dissolved oxygen content, acidity, chlorine content, and microbe counts…but the type of tests we do aren’t just applicable to caves. 

Anyone can test water quality with the right tools.  You can test the water coming out of your faucet, or the water in the ditch outside your house, or the water in your pool, or (ick) even the water in your toilet, if you were so inclined.  And most of the kids I know could stand to learn a thing or two about germs, bacteria, & pollution.

Micrology Labs sells a “Home Test Kit” for $8 that will give you all the supplies you need to run 5 water quality tests.  There are three sets of “Coliscan” supplies that check for what my friend JoJo refers to as “bumbum germs” like E. Coli, and two sets of “Total Count” supplies that check for all the various types of bacteria (including the good kinds that are supposed to be in streams & ditches). 
Your supplies will look like this:
IMG_0428The petri dishes have been sterilized, so if you want accurate results, don’t let kids (or yourself) touch the insides of them.
These are super easy to use.
Step 1: Collect water samples in a sterile container.  I use heavy duty plastic containers with a screw top lid that have been through the dishwasher on the hot setting (no soap).
I collected my samples from a local cave that has two streams inside of it, that converge into one.   We track these separately, so the samples were collected in the areas further back in the cave before the two streams meet up.  The samples are collectively referred to as “East Passage” and “North Passage” in this post.  The water in the East Passage comes from a spring, whereas the water in the North Passage comes from a surface stream and surface runoff north of the cave.
Step 2: Use the sterile syringe that comes with your kit to suction 1mL of water from your jar, and then add that 1mL of water each to the Coliscan and the Total Count bottles.  These bottles contain liquid agar solution that will go into the petri dishes.  You can reuse the syringe while you’re pulling water from the same water source (say, from your tap), but dispose of it before you move onto the next water source (ex. ditch water), and use a new sterile syringe for that water source.
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Step 3: Put the cap back on the bottle & swirl the contents around for about 5 seconds, and then pour the contents of one of the bottles into a petri dish.
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Probably a lot of you remember in school when the science teachers had petri dishes that already had the gummy-looking agar already inside the dish—and then you’d apply something to the top of that agar with a Q-Tip or pour something on top of it.  However, by doing that, you might not get quite as accurate results, because the bacteria could just keep growing on top of the agar if it wanted to. 
So by mixing the water with the liquid agar, the bacterial colonies will actually be embedded INSIDE the agar, and you won’t accidentally create a mutant bacterial colony prepared to take over your house.
Step 4: Now that it’s poured in, place the lid on top (being careful not to touch the inside), and then tape the lid on top, and write the name of the sample on the lid (Example: “Tap Water, Coliscan”) and the time & date. 
Repeat for each of your water samples. In my case, I had four samples—two were from the East Passage, and two from the North Passage:
IMG_0437(“T.C.” stands for Total Count, "Coli" stands for Coliscan.)
Step 5: Wait.  It takes 48 hours for the colonies to mature in the agar.  These can be stored at room temperature, so just put them somewhere out of the way for a while.

Step 6: After 48 hours, check your samples.  You should see white specks in the Total Count Dishes, and in the Coliscan dishes, you should see mostly pink specks, and possibly some purple or the occasional blue or white speck:
IMG_0438

Step 7: Count your bacteria colonies.  Flip the containers over (the agar hardens after the first couple hours, so this is safe to do) so you can see the bacteria colonies without all your notes on top of them.  Place on a colored background so their easier to see.
 IMG_0442

For Total Count, you’re interested in all of the white specks.  If your samples have a LOT of white specks like the ones above, then draw an “X” across the bottom, equally dividing it into 4 sections—and then only count one section.  Multiply that by 4, and you have your # of colonies per milliliter of water.

For the Coliscan, you’re only interested in the pink and the purple specks.  Purple represents E. Coli (bad stuff), while the pink represents other types of coliforms (less bad, but still not great).

Step 8: Compare the numbers from your samples to each other.  As you can see from my samples above, the water from the East Passage (which is spring-fed) contains much fewer bacteria colonies.  The North Passage (which is fed from surface water) had about 3x as much bacteria, and even contained two E. Coli colonies.

In Missouri, the safe level for "whole body contact" (such as swimming) for E. Coli is 1.26 colonies per milliliter of water.  For drinking water, the safe level of total coliforms (pink + blue) is ZERO.  So we would not want to drink this water, obvs.  (Thankfully, this is not where this area gets its drinking water from.)
If you’re doing a test on your tap water & you get any pink or white specks, you might want to call your local water company.

Water sources for different people come from different places.  Here in our area, city water supply comes from surface water or deep water wells that have been circulated through a treatment plant before going to your house.  It’s the water supplier’s duty to make sure that this water meets all “Safe Water” parameters before leaving its facility.  Out in the country, some people have wells on their property that pulls from the groundwater directly, without any sort of treatment; if this is you, it would be a good idea to test your water once a year, just to make sure everything’s all good.

Step 9: Questions you can go through with your kids after the experiment:
1.  How does our tap water compare to the water in the (ditch/toilet/creek/dog’s water bowl)?

2. For water samples collected outside: What are the possible pollution sources in your neighborhood that could have caused the results to be different from your tap water? (Farms=fertilizer, busy roads = runoff, litter in ditches, outside animals, chemical plants, gas stations, etc.)

3. For water samples collected indoors: What are the germ sources that could have caused the results to be different from your tap water? (Dog’s water bowl = doggie slobbers, Toilet = duh, etc.)

4. How can we help to make the water quality better, both inside and outside? (Picking up litter, not littering ourselves, contacting the Dept. of Natural Resources if high results are found, cleaning out the toilet/using chlorine tabs more often, replacing/washing the dog’s bowl more often, etc.)

5. How can we protect ourselves from polluted water? (Washing hands regularly, using hand sanitizer, not playing in ditches, not drinking water from ditches or creeks, etc.)

6. For outside water: what are some of the signs that water quality might not be good in an area? (Non-moving, stagnant water, dead or distressed plants along the banks, dead animals, or no animals, containers/debris that shouldn’t be there (buckets, barrels, drums, etc.), litter, unusual odors, rainbow sheens on the surface, areas of foam on the surface, water that isn’t clear or shallow water that is hard to see through, etc.)

There’s also a great area for kids on the Environmental Protection Agency’s (EPA) website that has more questions and experiments you can do with your kids.  Activities are divided up by age level: http://water.epa.gov/learn/kids/drinkingwater/index.cfm

Step 10: KILL THOSE MICROBES!  This is very important.  Just because the colonies are contained doesn’t mean the petri dishes are safe to just throw away.  Before you toss them in the trash, do one of these options:
  1. Place dishes and Coliscan bottles in a pressure cooker and cook at 15 lbs. for 15 minutes. This is the best method.
  2. Place dishes and Coliscan bottles in an ovenproof bag, seal it, and heat in an oven at 300° F for 45 minutes.
  3. Places dishes and Coliscan bottles in a large pan, cover with water and boil for 45 minutes.
  4. Place 5 ml (about 1 teaspoon) of straight bleach onto the surface of the medium of each plate. Allow to sit at least 5 minutes. Place in a watertight bag and discard in trash. 
Also--if you're interested in testing some of the other less-bacterial qualities of your water samples, you can use multi-parameter pH strips.  These will check for things like hardness, chlorine, pH, nitrates, and alkalinity.  They're available at your local superstore in either the pool section, or garden section near the pond supplies.  A box of strips is typically about $7-8.